Comparing Nutrients in 7 ounces Cassava VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Cassava	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	11% 318kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	101% 131g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	2.6% 0.034mg	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	13.4% 53.6μg	25.3% 101μg	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	45.4% 41mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	66% 0.6mg	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	6.7% 0.54mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31.3% 0.72mg	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	7.65% 53.6mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cookies, chocolate chip, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Cookies, chocolate chip, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Cookies, chocolate chip, dry mix:

• 7 ounces of Cassava have 5.2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Cassava.
• 7 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cassava as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Cookies, chocolate chip, dry mix:

• 7 ounces of Cassava have 1.3 times more Potassium than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 2.7 times more Calcium, 3 times more Copper, 7.7 times more Iron, 1.7 times more Magnesium, 3 times more Phosphorus, 3.4 times more Selenium, 20.7 times more Sodium and 1.8 times more Zinc than Raw Cassava.
• Both Cassava and Cookies, chocolate chip, dry mix contain similar levels of Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate chip, dry mix contain 3.1 times more Energy, 90 times more Fat, 112.4 times more Saturated Fat, 7.9 times more Omega 3, 77.7 times more Omega 6, 1.7 times more Carbohydrate and 3.4 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6