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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Cassava	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	7.82% 227kcal	24.4% 707kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	19.2% 6.15g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	25% 4.27g	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	71% 92g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	9.44% 6.85g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	7.43% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	16% 0.21mg	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	39% 156μg	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	2.83% 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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	18.6% 0.17mg	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	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	12.4% 0.29mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	89.8% 1347mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, corn-based, extruded, onion-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Snacks, corn-based, extruded, onion-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, onion-flavor:

• 5 ounces of Cassava have 11.4 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• While 5 oz of Snacks, corn-based, extruded, onion-flavor contain 2.5 times more Vitamin B1, 6.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 4.1 times more Vitamin B9, 14.2 times more Vitamin E and 2.7 times more Vitamin K than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cassava have 1.9 times more Manganese and 1.9 times more Potassium than Snacks, corn-based, extruded, onion-flavor.
• While 5 oz of Snacks, corn-based, extruded, onion-flavor contain 1.8 times more Calcium, 13.8 times more Iron, 1.3 times more Magnesium, 2.7 times more Phosphorus, 15.1 times more Selenium and 67.9 times more Sodium than Raw Cassava.
• Both Cassava and Snacks, corn-based, extruded, onion-flavor contain similar levels of Copper and Zinc 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, onion-flavor contain 3.1 times more Energy, 80.7 times more Fat, 58.6 times more Saturated Fat, 7.6 times more Omega 3, 94.1 times more Omega 6, 1.7 times more Carbohydrate, 2.8 times more Sugars, 2.2 times more Fiber and 5.7 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6