Comparing Nutrients in 7 ounces Tortilla chips, low fat, baked without fat VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Cassava	3%	2%	95%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Cassava	Recommended Dietary Allowance
Energy	30.7% 889kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	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	29.5% 5g	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	122% 159g	58% 75.5g	130g per day for Men 19-50 years
Sugars	1.83% 1.33g	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	27.7% 10.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	39% 22g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	7.94% 31.8μg	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	0.44% 0.4mg	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	10% 1.53mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Cassava	Recommended Dietary Allowance
Calcium	31.6% 316mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	39.7% 3.18mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	90% 631mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortilla chips, low fat, baked without 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 Tortilla chips, low fat, baked without fat vs Cassava:

• 7 ounces of Tortilla chips, low fat, baked without fat have 2.5 times more Vitamin B1, 5.8 times more Vitamin B2, 2 times more Vitamin B6 and 4.1 times more Vitamin E than Cassava.
• While 7 oz of Raw Cassava contain 2 times more Vitamin B3, 1.7 times more Vitamin B9 and 103 times more Vitamin C than Tortilla chips, low fat, baked without fat.
• 7 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• Both Tortilla chips, low fat, baked without fat as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Tortilla chips, low fat, baked without fat vs Cassava:

• 7 ounces of Tortilla chips, low fat, baked without fat have 9.9 times more Calcium, 5.9 times more Iron, 4.6 times more Magnesium, 11.8 times more Phosphorus, 22.4 times more Selenium, 36.9 times more Sodium and 3.4 times more Zinc than Cassava.
• Both Tortilla chips, low fat, baked without fat and Cassava contain similar levels of Copper and 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 Tortilla chips, low fat, baked without fat have 2.8 times more Energy, 20.4 times more Fat, 11.5 times more Saturated Fat, 4.6 times more Omega 3, 78.9 times more Omega 6, 2.1 times more Carbohydrate, 2.9 times more Fiber and 8.1 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 2.5 times more Sugars than Tortilla chips, low fat, baked without fat.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6