Comparing Nutrients in 5 ounces Cassava VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Cassava	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	7.82% 227kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	79.2% 103g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	53.3% 38.6g	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	2.44% 1.77g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Cassava	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	63.2% 0.82mg	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	48.5% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.4% 29mg	NA	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	12.6% 1.9mg	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	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	15.4% 0.14mg	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	100% 7.97mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	33% 0.76mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Toaster pastries, brown-sugar-cinnamon per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Toaster pastries, brown-sugar-cinnamon:

• 5 oz of Toaster pastries, brown-sugar-cinnamon contain 7.6 times more Vitamin B1, 12.5 times more Vitamin B2, 8.5 times more Vitamin B3, 3.4 times more Vitamin B5, 6.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 7 times more Vitamin E than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Cassava vs Toaster pastries, brown-sugar-cinnamon:

• 5 ounces of Cassava have 2.6 times more Potassium than Toaster pastries, brown-sugar-cinnamon.
• While 5 oz of Toaster pastries, brown-sugar-cinnamon contain 18.3 times more Calcium, 20.8 times more Iron, 1.4 times more Manganese, 3.1 times more Phosphorus, 5 times more Selenium, 25.8 times more Sodium and 1.6 times more Zinc than Raw Cassava.
• Both Cassava and Toaster pastries, brown-sugar-cinnamon contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toaster pastries, brown-sugar-cinnamon contain 2.3 times more Energy, 28.5 times more Fat, 1.9 times more Carbohydrate, 16 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Raw Cassava.