Comparing Nutrients in 5 ounces Cookies, chocolate sandwich, with extra creme filling VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Cassava	3%	2%	95%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Cassava	Recommended Dietary Allowance
Energy	24.3% 704kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	41.5% 54g	130g per day for Men 19-50 years
Sugars	90% 65.2g	3.32% 2.4g	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	0.7% 0.51g	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	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 63g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.14g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	9.6% 0.12mg	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	16.3% 65.2μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	32.4% 29mg	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	18% 2.68mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.32% 8.8μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Cassava	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	15.7% 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	138% 11mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	23.7% 0.54mg	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	14% 98mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	33% 498mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with extra creme filling VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate sandwich, with extra creme filling versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate sandwich, with extra creme filling vs Cassava:

• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9, 9.9 times more Vitamin E and 3.3 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate sandwich, with extra creme filling vs Cassava:

• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have 3.4 times more Copper, 28.9 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 11.6 times more Selenium, 25.1 times more Sodium and 2.3 times more Zinc than Cassava.
• While 5 oz of Raw Cassava contain 2 times more Potassium than Cookies, chocolate sandwich, with extra creme filling.
• 5 ounces of Cassava lack sufficient amounts of Selenium
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw Cassava lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate sandwich, with extra creme filling have 3.1 times more Energy, 87.6 times more Fat, 73.7 times more Saturated Fat, 3.1 times more Omega 3, 75.6 times more Omega 6, 1.8 times more Carbohydrate, 27.1 times more Sugars, 1.5 times more Fiber and 3.2 times more Protein than Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6