Comparing Nutrients in 5 ounces Cassava VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Cassava	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	7.82% 227kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	32.6% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	74.4% 97g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	122% 88.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cassava	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.4% 29mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	117% 17.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.8% 0.38mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	69% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.47% 38.3mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.088% 3.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Candies, sugar-coated almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Candies, sugar-coated almonds:

• 5 ounces of Cassava have 1.7 times more Vitamin B1, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Candies, sugar-coated almonds.
• While 5 oz of Candies, sugar-coated almonds contain 5.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 65.1 times more Vitamin E than Raw Cassava.
• Both Cassava and Candies, sugar-coated almonds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• 5 ounces of Candies, sugar-coated almonds have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Candies, sugar-coated almonds:

• 5 oz of Candies, sugar-coated almonds contain 6.3 times more Calcium, 5.9 times more Copper, 7 times more Iron, 6.5 times more Magnesium, 2.9 times more Manganese, 6.1 times more Phosphorus, 2.4 times more Selenium and 4.6 times more Zinc than Raw Cassava.
• Both Cassava and Candies, sugar-coated almonds contain similar levels of Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, sugar-coated almonds contain 2.9 times more Energy, 64 times more Fat, 26.3 times more Saturated Fat, 122 times more Omega 6, 1.8 times more Carbohydrate, 36.8 times more Sugars, 1.4 times more Fiber and 7.4 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Candies, sugar-coated almonds provide inadequate amounts of Omega 3 in five ounces.