Comparing Nutrients in 5 ounces Cassava VS Cookies, gingersnaps

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cookies, gingersnaps	5%	21%	74%

Macro Nutrients

	Cassava	Cookies, gingersnaps	Recommended Dietary Allowance
Energy	7.82% 227kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	11% 1.84g	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	84% 109g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	39% 28.2g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cookies, gingersnaps	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	10.7% 0.14mg	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	31% 123μg	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	9.17% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cookies, gingersnaps	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	48% 0.43mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	96% 2.2mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	52.4% 787mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.2% 7.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cookies, gingersnaps per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Cookies, gingersnaps to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Cookies, gingersnaps:

• 5 ounces of Cassava have more Vitamin C than Cookies, gingersnaps.
• While 5 oz of Cookies, gingersnaps contain 2.3 times more Vitamin B1, 6.1 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.2 times more Vitamin B9, 5.1 times more Vitamin E and 1.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Cookies, gingersnaps provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Cookies, gingersnaps have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cookies, gingersnaps have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Cookies, gingersnaps:

• 5 oz of Cookies, gingersnaps contain 4.8 times more Calcium, 3.1 times more Copper, 23.7 times more Iron, 2.3 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium, 39.6 times more Sodium and 1.6 times more Zinc than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, gingersnaps contain 2.6 times more Energy, 35 times more Fat, 33.1 times more Saturated Fat, 4.3 times more Omega 3, 40.6 times more Omega 6, 2 times more Carbohydrate, 11.7 times more Sugars and 4.1 times more Protein than Raw Cassava.
• Both Cassava and Cookies, gingersnaps offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6