Comparing Nutrients in 5 ounces Cassava VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Cassava	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	7.82% 227kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	17.4% 2.96g	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	76% 99g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	49% 35.4g	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	3.07% 2.23g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 17.3g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	84% 32g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cassava	Formulated bar, high fiber, chewy, oats and chocolate	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	81.3% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	105% 1.37mg	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	12.4% 49.6μg	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	1.9% 1.7mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	210% 4.83mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Formulated bar, high fiber, chewy, oats and chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Formulated bar, high fiber, chewy, oats and chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Formulated bar, high fiber, chewy, oats and chocolate:

• 5 ounces of Cassava have 17.2 times more Vitamin C than Formulated bar, high fiber, chewy, oats and chocolate.
• While 5 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 7.9 times more Vitamin B1, 1.9 times more Vitamin B2, 9.3 times more Vitamin B3, 16.4 times more Vitamin B5, 10.9 times more Vitamin B6, 1.3 times more Vitamin B9, 7.7 times more Vitamin E and 1.4 times more Vitamin K than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Formulated bar, high fiber, chewy, oats and chocolate:

• 5 oz of Formulated bar, high fiber, chewy, oats and chocolate contain 15.6 times more Calcium, 2.6 times more Copper, 3.3 times more Iron, 9 times more Magnesium, 8.9 times more Manganese, 15.5 times more Phosphorus, 1.6 times more Potassium, 12.7 times more Selenium, 16.9 times more Sodium and 5.8 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 Formulated bar, high fiber, chewy, oats and chocolate contain 2.4 times more Energy, 35.7 times more Fat, 45.9 times more Saturated Fat, 14.4 times more Omega 3, 65.3 times more Omega 6, 1.8 times more Carbohydrate, 14.7 times more Sugars, 12.5 times more Fiber and 3.7 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6