Comparing Nutrients in 7 ounces Cassava VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Cassava	Muffins, oat bran	Recommended Dietary Allowance
Energy	11% 318kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	6.74% 2.16g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	42.8% 7.27g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	22.5% 16.3g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cassava	Muffins, oat bran	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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	24.6% 0.32mg	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	44% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Muffins, oat bran	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	72.8% 0.65mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	74% 312mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	227% 5.2mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Muffins, oat bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Muffins, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Muffins, oat bran:

• 7 ounces of Cassava have 2 times more Vitamin B3 and more Vitamin C than Muffins, oat bran.
• While 7 oz of Muffins, oat bran contain 3 times more Vitamin B1, 2 times more Vitamin B2, 9.4 times more Vitamin B5, 1.8 times more Vitamin B6, 3.3 times more Vitamin B9, 3.5 times more Vitamin E and 6.8 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Muffins, oat bran have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Muffins, oat bran:

• 7 oz of Muffins, oat bran contain 3.9 times more Calcium, 3.3 times more Copper, 15.6 times more Iron, 7.5 times more Magnesium, 6.8 times more Manganese, 13.9 times more Phosphorus, 1.9 times more Potassium, 15.7 times more Selenium, 28.1 times more Sodium and 5.4 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 Muffins, oat bran contain 1.7 times more Energy, 26.4 times more Fat, 14.7 times more Saturated Fat, 26.9 times more Omega 3, 114.5 times more Omega 6, 1.3 times more Carbohydrate, 4.8 times more Sugars, 2.6 times more Fiber and 5.1 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6