Comparing Nutrients in 100 grams Cassava VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Cassava	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	5.5% 160kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	55.5% 17.8g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	49% 64g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	75% 54.5g	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	4.74% 1.8g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	2.7% 0.035mg	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	6.75% 27μg	3.25% 13μg	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	23% 20.6mg	0% 0mg	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	1.27% 0.19mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	77.8% 0.7mg	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	3.38% 0.27mg	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	34.8% 0.8mg	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	3.86% 27mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	14.7% 1.62mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.019% 0.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Candies, semisweet chocolate per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Candies, semisweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Candies, semisweet chocolate:

• 100 grams of Cassava have 1.6 times more Vitamin B1, 2 times more Vitamin B3, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• While 100 g of Candies, semisweet chocolate contain 1.9 times more Vitamin B2 and 2.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Candies, semisweet chocolate provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin K
• 100 grams of Candies, semisweet chocolate have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Candies, semisweet chocolate:

• 100 g of Candies, semisweet chocolate contain 2 times more Calcium, 7 times more Copper, 11.6 times more Iron, 5.5 times more Magnesium, 2.1 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 4.8 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Candies, semisweet chocolate contain 3 times more Energy, 107.1 times more Fat, 239.9 times more Saturated Fat, 4 times more Omega 3, 28.1 times more Omega 6, 1.7 times more Carbohydrate, 32.1 times more Sugars, 3.3 times more Fiber and 3.1 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6