Comparing Nutrients in 5 ounces Cassava VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Cassava	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	7.82% 227kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	76% 13g	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	39% 50.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	18% 13g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Low Fat Peanut Butter	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	34% 0.44mg	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	21.3% 85μg	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	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	91% 0.82mg	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	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	91% 2.1mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Low Fat Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Low Fat Peanut Butter:

• 5 ounces of Cassava have more Vitamin C than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 3.1 times more Vitamin B1, 17.1 times more Vitamin B3, 10 times more Vitamin B5, 3.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 47.6 times more Vitamin E than Raw Cassava.
• Both Cassava and Low Fat Peanut Butter provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Low Fat Peanut Butter:

• 5 oz of Reduced Fat Peanut Butter contain 2.2 times more Calcium, 5.8 times more Copper, 7 times more Iron, 8.1 times more Magnesium, 3.8 times more Manganese, 13.7 times more Phosphorus, 2.5 times more Potassium, 10.7 times more Selenium, 38.6 times more Sodium and 8.2 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 Reduced Fat Peanut Butter contain 3.3 times more Energy, 121.4 times more Fat, 77.8 times more Saturated Fat, 3.1 times more Omega 3, 285.3 times more Omega 6, 5.5 times more Sugars, 2.9 times more Fiber and 19 times more Protein than Raw Cassava.
• Both Cassava and Low Fat Peanut Butter offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6