Comparing Nutrients in 5 ounces Cassava VS Snacks, corn-based, extruded, chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%

Macro Nutrients

	Cassava	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Energy	7.82% 227kcal	25.6% 741kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	19.8% 6.32g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	125% 21g	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	61.3% 79.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	25% 0.33mg	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	14% 55.3μg	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	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	26% 0.24mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	47.7% 1.1mg	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	42% 293mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	9.84% 335mg	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	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	13.7% 1.5mg	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 Snacks, corn-based, extruded, chips, barbecue-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Snacks, corn-based, extruded, chips, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• 5 ounces of Cassava have 12.1 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While 5 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 31 times more Vitamin A, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Snacks, corn-based, extruded, chips, barbecue-flavor provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A
• 5 ounces of Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cassava vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• 5 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 8.2 times more Calcium, 1.7 times more Copper, 5.7 times more Iron, 3.7 times more Magnesium, 2 times more Manganese, 7.7 times more Phosphorus, 5.9 times more Selenium, 54.5 times more Sodium and 3.1 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, corn-based, extruded, chips, barbecue-flavor 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 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 3.3 times more Energy, 116.8 times more Fat, 60.3 times more Saturated Fat, 72.4 times more Omega 3, 466.9 times more Omega 6, 1.5 times more Carbohydrate, 2.9 times more Fiber and 5.1 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6