Comparing Nutrients in 5 ounces Snacks, tortilla chips, ranch-flavor VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Cassava	Recommended Dietary Allowance
Energy	24.5% 710kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	41.5% 54g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	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

	Snacks, tortilla chips, ranch-flavor	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	NA	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Cassava	Recommended Dietary Allowance
Calcium	19% 190mg	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	24.5% 1.96mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	51% 357mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, tortilla chips, ranch-flavor 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, tortilla chips, ranch-flavor vs Cassava:

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 5.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C
• Both Snacks, tortilla chips, ranch-flavor as well as Raw Cassava have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, tortilla chips, ranch-flavor vs Cassava:

• 5 ounces of Snacks, tortilla chips, ranch-flavor have 8.4 times more Calcium, 5.1 times more Iron, 4.1 times more Magnesium, 9.3 times more Phosphorus, 10.4 times more Selenium, 37.1 times more Sodium and 4.2 times more Zinc than Cassava.
• Both Snacks, tortilla chips, ranch-flavor and Cassava contain similar levels of Copper, Manganese and 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, tortilla chips, ranch-flavor have 3.1 times more Energy, 88 times more Fat, 47.8 times more Saturated Fat, 13.8 times more Omega 3, 412.3 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 5.3 times more Protein than Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6