Comparing Nutrients in 5 ounces Toaster pastries, brown-sugar-cinnamon VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Cassava	3%	2%	95%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Cassava	Recommended Dietary Allowance
Energy	18% 524kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	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	79.2% 103g	41.5% 54g	130g per day for Men 19-50 years
Sugars	53.3% 38.6g	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	2.44% 1.77g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	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	78% 0.94mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.2% 0.82mg	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	48.5% 194μg	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	NA	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	12.6% 1.9mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Cassava	Recommended Dietary Allowance
Calcium	41.5% 415mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 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	100% 7.97mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	17% 119mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, brown-sugar-cinnamon VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Toaster pastries, brown-sugar-cinnamon versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toaster pastries, brown-sugar-cinnamon vs Cassava:

• 5 ounces of Toaster pastries, brown-sugar-cinnamon have 7.6 times more Vitamin B1, 12.5 times more Vitamin B2, 8.5 times more Vitamin B3, 3.4 times more Vitamin B5, 6.6 times more Vitamin B6, 5.1 times more Vitamin B9 and 7 times more Vitamin E than Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Toaster pastries, brown-sugar-cinnamon vs Cassava:

• 5 ounces of Toaster pastries, brown-sugar-cinnamon have 18.3 times more Calcium, 20.8 times more Iron, 1.4 times more Manganese, 3.1 times more Phosphorus, 5 times more Selenium, 25.8 times more Sodium and 1.6 times more Zinc than Cassava.
• While 5 oz of Raw Cassava contain 2.6 times more Potassium than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Cassava contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toaster pastries, brown-sugar-cinnamon have 2.3 times more Energy, 28.5 times more Fat, 1.9 times more Carbohydrate, 16 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Cassava.