Comparing Nutrients in 7 ounces Snacks, plantain chips, salted VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, plantain chips, salted	Cassava	Recommended Dietary Allowance
Energy	36.3% 1054kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	60.5% 58.7g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	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	97% 127g	58% 75.5g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	% 1.83g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Cassava	Recommended Dietary Allowance
Vitamin A	15.2% 137μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.95% 1.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	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	17.4% 69.5μg	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	70.8% 63.7mg	45.4% 41mg	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	66.7% 10mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.3% 56.8μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Cassava	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	24% 1.92mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	22% 155mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, plantain chips, salted VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, plantain chips, salted 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, plantain chips, salted vs Cassava:

• 7 ounces of Snacks, plantain chips, salted have 69 times more Vitamin A, 10.3 times more Vitamin B5, 5.2 times more Vitamin B6, 1.3 times more Vitamin B9, 1.6 times more Vitamin C, 26.5 times more Vitamin E and 15.1 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Vitamin B1 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Cassava provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Snacks, plantain chips, salted as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, plantain chips, salted vs Cassava:

• 7 ounces of Snacks, plantain chips, salted have 2 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 2.9 times more Phosphorus, 2.9 times more Potassium and 14.4 times more Sodium than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Manganese than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Cassava contain similar levels of Zinc per seven ounces.
• Both Snacks, plantain chips, salted as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, plantain chips, salted have 3.3 times more Energy, 105.7 times more Fat, 112.7 times more Saturated Fat, 4.6 times more Omega 3, 363 times more Omega 6, 1.7 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Sugars than Snacks, plantain chips, salted.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6