Comparing Nutrients in 5 ounces Cassava VS Snacks, granola bars, soft, uncoated, nut and raisin

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Cassava	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	7.82% 227kcal	22% 644kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	44.7% 7.6g	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	69.3% 90g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	12% 0.61mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14% 0.34μg	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	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, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	60% 0.54mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	74% 1.7mg	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	49% 342mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, granola bars, soft, uncoated, nut and raisin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 5 ounces of Cassava have more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 2.2 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Raw Cassava.
• Both Cassava and Snacks, granola bars, soft, uncoated, nut and raisin provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Cassava vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 5 oz of Snacks, granola bars, soft, uncoated, nut and raisin contain 5.3 times more Calcium, 3.8 times more Copper, 8.1 times more Iron, 4.3 times more Magnesium, 3.1 times more Manganese, 8.9 times more Phosphorus, 1.4 times more Potassium, 22 times more Selenium, 18.1 times more Sodium and 4.7 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 Snacks, granola bars, soft, uncoated, nut and raisin contain 2.8 times more Energy, 72.9 times more Fat, 128.9 times more Saturated Fat, 10 times more Omega 3, 167.5 times more Omega 6, 1.7 times more Carbohydrate, 3.1 times more Fiber and 5.9 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6