Comparing Nutrients in 5 ounces Syrups, corn, light VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Cassava	3%	2%	95%

Macro Nutrients

	Syrups, corn, light	Cassava	Recommended Dietary Allowance
Energy	14% 401kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	83.7% 109g	41.5% 54g	130g per day for Men 19-50 years
Sugars	150% 109g	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	0% 0g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0% 0g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Cassava	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0.34% 1.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	0.042% 1.4mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.86% 88mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.87% 32.3g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, corn, light VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Syrups, corn, light versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Syrups, corn, light vs Cassava:

• 5 oz of Raw Cassava contain 1.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, light.
• 5 ounces of Syrups, corn, light have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Syrups, corn, light 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 Syrups, corn, light vs Cassava:

• 5 ounces of Syrups, corn, light have 4.4 times more Sodium and 1.3 times more Zinc than Cassava.
• While 5 oz of Raw Cassava contain more Copper, more Iron, 21 times more Magnesium, more Manganese, more Phosphorus and 271 times more Potassium than Syrups, corn, light.
• 5 ounces of Syrups, corn, light lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Syrups, corn, light as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Syrups, corn, light have 1.8 times more Energy, 2 times more Carbohydrate and 45.2 times more Sugars than Cassava.
• While 5 oz of Raw Cassava contain more Fiber and more Protein than Syrups, corn, light.
• 5 ounces of Syrups, corn, light provide inadequate amounts of Fiber and Protein
• Both Syrups, corn, light as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.