Comparing Nutrients in 5 ounces Cassava VS Meatless Sausage

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Meatless Sausage	29%	59%	12%

Macro Nutrients

	Cassava	Meatless Sausage	Recommended Dietary Allowance
Energy	7.82% 227kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	68.4% 11.6g	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	8.82% 11.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0% 0g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	51.3% 28.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Meatless Sausage	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	277% 3.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	90% 1.17mg	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	9.2% 37μg	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	20% 2.98mg	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	Meatless Sausage	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	39.4% 0.35mg	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	66% 5.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	44.7% 1.03mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	84% 1259mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Meatless Sausage per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Meatless Sausage:

• 5 ounces of Cassava have more Vitamin C than Meatless Sausage.
• While 5 oz of Meatless Sausage contain 26.9 times more Vitamin B1, 8.4 times more Vitamin B2, 13.1 times more Vitamin B3, 3 times more Vitamin B5, 9.4 times more Vitamin B6 and 11.1 times more Vitamin E than Raw Cassava.
• Both Cassava and Meatless Sausage provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• 5 ounces of Meatless Sausage have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Meatless Sausage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Meatless Sausage:

• 5 oz of Meatless Sausage contain 3.9 times more Calcium, 2.5 times more Copper, 13.8 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 8.3 times more Phosphorus, 10.6 times more Selenium, 63.4 times more Sodium and 4.3 times more Zinc than Raw Cassava.
• Both Cassava and Meatless Sausage contain similar levels of Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 4.7 times more Carbohydrate and more Sugars than Meatless Sausage.
• While 5 oz of Meatless Sausage contain 1.6 times more Energy, 64.9 times more Fat, 39.5 times more Saturated Fat, 62.9 times more Omega 3, 256.5 times more Omega 6, 1.6 times more Fiber and 14.9 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6