Comparing Nutrients in 5 ounces Snacks, granola bar, fruit-filled, nonfat VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Cassava	Recommended Dietary Allowance
Energy	16.7% 485kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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	84.6% 110g	41.5% 54g	130g per day for Men 19-50 years
Sugars	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	15% 8.36g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	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	3.54% 0.043mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	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	173% 2.25mg	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	112% 448μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	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	2.08% 0.31mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Cassava	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	71% 5.67mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	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	24.7% 173mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, fruit-filled, nonfat versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, fruit-filled, nonfat vs Cassava:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.5 times more Vitamin B2, 18.1 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin B12 than Cassava.
• While 5 oz of Raw Cassava contain 2.9 times more Vitamin B1, 2.1 times more Vitamin B3 and 12.1 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, fruit-filled, nonfat vs Cassava:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 2.3 times more Copper, 14.8 times more Iron, 2.4 times more Magnesium, 4.5 times more Phosphorus, 11.9 times more Selenium and 4.2 times more Zinc than Cassava.
• Both Snacks, granola bar, fruit-filled, nonfat and Cassava contain similar levels of Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cassava lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 2.1 times more Energy, 2 times more Carbohydrate, 26.6 times more Sugars, 4.1 times more Fiber and 4.3 times more Protein than Cassava.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.