Comparing Nutrients in 5 ounces Cookies, Marie biscuit VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Cassava	3%	2%	95%

Macro Nutrients

	Cookies, Marie biscuit	Cassava	Recommended Dietary Allowance
Energy	20% 575kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	77% 100g	41.5% 54g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	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	13% 4.96g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	18% 10g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Cassava	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.8% 0.7mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.47mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	42% 167μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	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	4.25% 0.64mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Cassava	Recommended Dietary Allowance
Calcium	0% 0mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	0% 0mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	39% 274mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, Marie biscuit VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, Marie biscuit 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, Marie biscuit vs Cassava:

• 5 ounces of Cookies, Marie biscuit have 6.2 times more Vitamin B1, 10.3 times more Vitamin B2, 4.5 times more Vitamin B3, 4.4 times more Vitamin B9, more Vitamin B12, 2.4 times more Vitamin E and 2 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Cassava provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cookies, Marie biscuit have insufficient amounts of Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Cookies, Marie biscuit as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, Marie biscuit vs Cassava:

• 5 ounces of Cookies, Marie biscuit have 1.3 times more Magnesium, 7.1 times more Phosphorus, 34.1 times more Selenium, 26.4 times more Sodium and 1.8 times more Zinc than Cassava.
• While 5 oz of Raw Cassava contain more Iron than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Cassava contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Cookies, Marie biscuit lack sufficient amounts of Iron
• 5 ounces of Cassava lack sufficient amounts of Selenium
• Both Cookies, Marie biscuit as well as Raw Cassava lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, Marie biscuit have 2.5 times more Energy, 37.8 times more Fat, 71.5 times more Saturated Fat, 6.9 times more Omega 3, 48.5 times more Omega 6, 1.9 times more Carbohydrate, 12.4 times more Sugars, 1.9 times more Fiber and 5.2 times more Protein than Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6