Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Cassava	3%	2%	95%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Cassava	Recommended Dietary Allowance
Energy	30.4% 881kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	58% 75.5g	130g per day for Men 19-50 years
Sugars	102% 73.6g	4.65% 3.37g	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	17.3% 12.6g	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 44g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	13% 7.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	13.4% 0.17mg	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	13.4% 53.6μg	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	NA	45.4% 41mg	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	20.5% 3.08mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Cassava	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	22% 0.2mg	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	101% 8.08mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	33% 0.76mg	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	17.3% 121mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, soft-type versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Cassava:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 1.6 times more Vitamin B1, 5.9 times more Vitamin B2, 2.4 times more Vitamin B3, 3.4 times more Vitamin B5, 8.2 times more Vitamin E and 1.3 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cassava provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Cassava:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 2.3 times more Copper, 15.1 times more Iron, 1.4 times more Magnesium, 2.3 times more Phosphorus, 4.4 times more Selenium, 19.7 times more Sodium and 1.6 times more Zinc than Cassava.
• While 7 oz of Raw Cassava contain 2.1 times more Potassium than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cassava contain similar levels of Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Cassava lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 2.8 times more Energy, 70.6 times more Fat, 131.8 times more Saturated Fat, 3.4 times more Omega 3, 53.8 times more Omega 6, 1.7 times more Carbohydrate, 21.8 times more Sugars and 2.7 times more Protein than Cassava.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6