Comparing Nutrients in 5 ounces Snacks, popcorn, cakes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, popcorn, cakes	Cassava	Recommended Dietary Allowance
Energy	18.8% 544kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	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	87.3% 114g	41.5% 54g	130g per day for Men 19-50 years
Sugars	1.4% 1.02g	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	11% 4.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	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	8.86% 0.11mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	6.38% 25.5μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	2.74% 0.41mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Cassava	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	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	33% 2.65mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	53.7% 225mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	56% 393mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	27.2% 408mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, cakes VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, cakes 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, popcorn, cakes vs Cassava:

• 5 ounces of Snacks, popcorn, cakes have 3.7 times more Vitamin B2, 7 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cassava.
• While 5 oz of Raw Cassava contain 1.5 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Cassava provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, popcorn, cakes have insufficient amounts of Vitamin C
• Both Snacks, popcorn, cakes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, cakes vs Cassava:

• 5 ounces of Snacks, popcorn, cakes have 5.7 times more Copper, 6.9 times more Iron, 7.6 times more Magnesium, 2.6 times more Manganese, 10.3 times more Phosphorus, 1.2 times more Potassium, 14.1 times more Selenium, 20.6 times more Sodium and 11.7 times more Zinc than Cassava.
• 5 ounces of Cassava lack sufficient amounts of Selenium
• Both Snacks, popcorn, cakes as well as Raw Cassava lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, cakes have 2.4 times more Energy, 11.1 times more Fat, 2.4 times more Omega 3, 40.9 times more Omega 6, 2.1 times more Carbohydrate, 1.6 times more Fiber and 7.1 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 2.4 times more Sugars than Snacks, popcorn, cakes.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6