Comparing Nutrients in 5 ounces Cassava VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cassava	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.82% 227kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	18.6% 5.96g	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	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	8.9% 6.45g	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	0% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	39% 15g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Oil Roasted Almonds:

• 5 ounces of Cassava have more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 16.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 136.7 times more Vitamin E than Raw Cassava.
• Both Cassava and Oil Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Oil Roasted 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 Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 18.2 times more Calcium, 9.6 times more Copper, 13.6 times more Iron, 13 times more Magnesium, 6.4 times more Manganese, 17.3 times more Phosphorus, 2.6 times more Potassium, 5.9 times more Selenium and 9 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 ounces of Cassava have 2.2 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.8 times more Energy, 197 times more Fat, 56.9 times more Saturated Fat, 422.5 times more Omega 6, 2.7 times more Sugars, 5.8 times more Fiber and 15.6 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.