Comparing Nutrients in 5 ounces Cassava VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Cassava	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	7.82% 227kcal	13.7% 398kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0% 0g	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	83% 108g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	148% 107g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cassava	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	0.31% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	4.57% 0.041mg	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	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	5.8% 0.13mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Syrups, corn, high-fructose per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Syrups, corn, high-fructose to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Syrups, corn, high-fructose:

• 5 ounces of Cassava have more Vitamin B1, 2.5 times more Vitamin B2, more Vitamin B3, 9.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, high-fructose.
• 5 ounces of Syrups, corn, high-fructose have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Syrups, corn, high-fructose:

• 5 ounces of Cassava have 3.4 times more Copper, 9 times more Iron, more Magnesium, 4.1 times more Manganese, more Phosphorus, more Potassium and 17 times more Zinc than Syrups, corn, high-fructose.
• 5 ounces of Syrups, corn, high-fructose lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Cassava as well as Syrups, corn, high-fructose lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have more Fiber and more Protein than Syrups, corn, high-fructose.
• While 5 oz of Syrups, corn, high-fructose contain 1.8 times more Energy, 2 times more Carbohydrate and 44.5 times more Sugars than Raw Cassava.
• 5 ounces of Syrups, corn, high-fructose provide inadequate amounts of Fiber and Protein
• Both Raw Cassava as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 3 and Omega 6 in five ounces.