Comparing Nutrients in 5 ounces Cassava VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Cassava	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	7.82% 227kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	3.74% 0.64g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	6.9% 5g	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	1.35% 0.98g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Muffins, English, plain, enriched, with ca prop (includes sourdough)	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	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	5.9% 0.077mg	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	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.4% 29mg	2.83% 2.55mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	21.3% 0.19mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	31% 0.72mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	1.67% 61.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 5 ounces of Cassava have 1.6 times more Vitamin B6 and 11.4 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 5.5 times more Vitamin B1, 5.2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.4 times more Vitamin B5, 3.5 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• Both Raw Cassava as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 5 ounces of Cassava have 2.5 times more Potassium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 10.2 times more Calcium, 1.4 times more Copper, 14.8 times more Iron, 1.3 times more Manganese, 3.4 times more Phosphorus, 32 times more Selenium, 30.4 times more Sodium and 3.1 times more Zinc than Raw Cassava.
• Both Cassava and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Magnesium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.4 times more Energy, 9.9 times more Saturated Fat, 2.8 times more Omega 3, 14 times more Omega 6, 2.1 times more Sugars, 1.9 times more Fiber and 6.5 times more Protein than Raw Cassava.
• Both Cassava and Muffins, English, plain, enriched, with ca prop (includes sourdough) offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6