Comparing Nutrients in 7 ounces Cassava VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Cassava	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	11% 318kcal	30.6% 887kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	78% 25g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	78.3% 13.3g	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	78% 101g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	68.4% 49.6g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	7.33% 0.095mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	117% 17.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	49.6% 0.45mg	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	22.3% 1.8mg	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	NA	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cookies, chocolate cream covered biscuit sticks per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Cookies, chocolate cream covered biscuit sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Cookies, chocolate cream covered biscuit sticks:

• 7 ounces of Cassava have 1.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 4.1 times more Vitamin B2, more Vitamin B12 and 46.7 times more Vitamin E than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Cookies, chocolate cream covered biscuit sticks:

• 7 ounces of Cassava have 1.5 times more Potassium than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 3.1 times more Calcium, 2.3 times more Copper, 3.3 times more Iron, 1.7 times more Magnesium, 6.8 times more Phosphorus, 21 times more Selenium, 15.2 times more Sodium and 2.6 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate cream covered biscuit sticks contain 2.8 times more Energy, 80.4 times more Fat, 170.1 times more Saturated Fat, 209.7 times more Omega 6, 1.3 times more Carbohydrate, 14.7 times more Sugars, 2.8 times more Fiber and 7.4 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3 in seven ounces.