Comparing Nutrients in 5 ounces Cassava VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Cassava	Salted Soy Chips	Recommended Dietary Allowance
Energy	7.82% 227kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	30% 5.13g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	3.5% 2.55g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Salted Soy Chips	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	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	26.4% 4.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	56% 0.73mg	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	85% 340μg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Salted Soy Chips	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	387% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	92% 7.37mg	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	126% 2.9mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79.6% 1194mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Salted Soy Chips per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Salted Soy Chips:

• 5 ounces of Cassava have more Vitamin C than Salted Soy Chips.
• While 5 oz of Salted Soy Chips or Crisps Snacks contain 3.8 times more Vitamin B1, 7.3 times more Vitamin B2, 3.5 times more Vitamin B3, 13.1 times more Vitamin B5, 5.8 times more Vitamin B6, 8.9 times more Vitamin B9, 5.3 times more Vitamin E and 6.3 times more Vitamin K than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Salted Soy Chips have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Salted Soy Chips:

• 5 ounces of Cassava have 3.9 times more Phosphorus and 38.7 times more Potassium than Salted Soy Chips.
• While 5 oz of Salted Soy Chips or Crisps Snacks contain 10.7 times more Calcium, 24.6 times more Copper, 19.3 times more Iron, 8.1 times more Magnesium, 5.3 times more Manganese, 17.3 times more Selenium, 60.1 times more Sodium and 4.4 times more Zinc than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium
• 5 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Salted Soy Chips or Crisps Snacks contain 2.4 times more Energy, 26.3 times more Fat, 14.9 times more Saturated Fat, 23.4 times more Omega 3, 113.2 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Fiber and 19.5 times more Protein than Raw Cassava.
• Both Cassava and Salted Soy Chips offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6