Comparing Nutrients in 7 ounces Cassava VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Cassava	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	11% 318kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	20.6% 3.5g	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	75.2% 98g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	7.3% 5.28g	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	0.082% 0.06g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Cassava	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	4.27% 0.056mg	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	58.5% 234μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	44.5% 1.02mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.74% 64.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 7 ounces of Cassava have 3.1 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 5.6 times more Vitamin B1, 2.6 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B5, 4.4 times more Vitamin B9, 4.5 times more Vitamin E and 2.2 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 7 ounces of Cassava have 2 times more Potassium than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 10.2 times more Calcium, 12.3 times more Iron, 1.3 times more Manganese, 7.9 times more Phosphorus, 31.3 times more Selenium, 53 times more Sodium and 1.7 times more Zinc than Raw Cassava.
• Both Cassava and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.9 times more Energy, 27.1 times more Fat, 16.6 times more Saturated Fat, 22.8 times more Omega 3, 55.1 times more Omega 6, 1.3 times more Carbohydrate, 1.6 times more Sugars, 1.3 times more Fiber and 5.9 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6