Comparing Nutrients in 5 ounces Snacks, granola bar, QUAKER, DIPPS, all flavors VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Cassava	Recommended Dietary Allowance
Energy	23.5% 680kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	57.5% 9.77g	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	71% 92g	41.5% 54g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	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	12% 4.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	19% 10.7g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Cassava	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	4.25% 17μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	32.4% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.71% 4.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.6% 5.94mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Cassava	Recommended Dietary Allowance
Calcium	9.2% 92mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 0.99μg	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	20.6% 1.64mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	33% 230mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, QUAKER, DIPPS, all flavors VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors 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, QUAKER, DIPPS, all flavors vs Cassava:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12 and 22.1 times more Vitamin E than Cassava.
• While 5 oz of Raw Cassava contain 2.3 times more Vitamin B9 and 68.7 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Cassava provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin B12 and Vitamin E
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, QUAKER, DIPPS, all flavors vs Cassava:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 4.1 times more Calcium, 2.2 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 3 times more Manganese, 6 times more Phosphorus, 20.9 times more Selenium, 19.2 times more Sodium and 3.5 times more Zinc than Cassava.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Cassava contain similar levels of Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 3 times more Energy, 72.9 times more Fat, 117.5 times more Saturated Fat, 9.4 times more Omega 3, 215.4 times more Omega 6, 1.7 times more Carbohydrate, 22.1 times more Sugars, 1.8 times more Fiber and 5.5 times more Protein than Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6