Comparing Nutrients in 7 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cassava	Recommended Dietary Allowance
Energy	40% 1157kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	261% 44.3g	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	68.8% 89.4g	58% 75.5g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	26% 14.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cassava	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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	32% 4.82mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Cassava	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	49% 3.93mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	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	56.4% 395mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	120% 1804mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Cassava:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 12.8 times more Vitamin E and 2.2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 68.7 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Cassava provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Cassava:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.6 times more Copper, 7.3 times more Iron, 3.8 times more Magnesium, 1.6 times more Manganese, 7.4 times more Phosphorus, 3.1 times more Selenium, 64.9 times more Sodium and 9.1 times more Zinc than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Potassium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Cassava lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 3.6 times more Energy, 155.5 times more Fat, 92.2 times more Saturated Fat, 50.2 times more Omega 3, 698.1 times more Omega 6, 4.5 times more Fiber and 5.4 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 3.7 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Cassava offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6