Comparing Nutrients in 7 ounces Snacks, granola bars, soft, uncoated, plain VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Cassava	Recommended Dietary Allowance
Energy	30.3% 879kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	58.6% 9.96g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	24% 9.13g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	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	48.8% 0.59mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	12% 47.6μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	32.2% 0.77μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, plain	Cassava	Recommended Dietary Allowance
Calcium	21% 208mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	63.5% 5.1mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	65.2% 456mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	36.8% 552mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, plain VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, soft, uncoated, plain versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bars, soft, uncoated, plain vs Cassava:

• 7 ounces of Snacks, granola bars, soft, uncoated, plain have 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin B3 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Cassava provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, plain as well as Raw Cassava have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, soft, uncoated, plain vs Cassava:

• 7 ounces of Snacks, granola bars, soft, uncoated, plain have 6.6 times more Calcium, 2.7 times more Copper, 9.5 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 8.5 times more Phosphorus, 23.1 times more Selenium, 19.9 times more Sodium and 4.4 times more Zinc than Cassava.
• Both Snacks, granola bars, soft, uncoated, plain and Cassava contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, soft, uncoated, plain have 2.8 times more Energy, 61.4 times more Fat, 98 times more Saturated Fat, 17.6 times more Omega 3, 156.9 times more Omega 6, 1.8 times more Carbohydrate, 2.6 times more Fiber and 5.4 times more Protein than Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6