Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, corn, without added salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Cassava	3%	2%	95%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Cassava	Recommended Dietary Allowance
Energy	15% 441kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	71% 92g	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	27% 10.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20% 11.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	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	18.5% 0.22mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	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	56.6% 226μg	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% 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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Cassava	Recommended Dietary Allowance
Calcium	34.7% 347mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	34.7% 2.78mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	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	89% 623mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.37% 87.5g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, corn, without added salt versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt vs Cassava:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Cassava.
• While 7 oz of Raw Cassava contain more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, corn, without added salt vs Cassava:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 10.9 times more Calcium, 1.5 times more Copper, 5.2 times more Iron, 3.1 times more Magnesium, 11.6 times more Phosphorus and 2.8 times more Zinc than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Potassium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Cassava contain similar levels of Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have 1.4 times more Energy, 8.9 times more Fat, 2 times more Omega 3, 34 times more Omega 6, 1.2 times more Carbohydrate, 2.9 times more Fiber and 4.2 times more Protein than Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6