Comparing Nutrients in 100 grams Cassava VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Cassava	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	5.5% 160kcal	8.1% 235kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.12% 0.53g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.1% 0.81g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cassava	Muffins, English, mixed-grain (includes granola)	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	2.92% 0.038mg	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	20% 80μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	1.6% 16mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	27% 0.24mg	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	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	26.3% 0.6mg	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	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.1% 40.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Muffins, English, mixed-grain (includes granola) per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Cassava have 2.3 times more Vitamin B6 and more Vitamin C than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 4.9 times more Vitamin B1, 6.5 times more Vitamin B2, 4.2 times more Vitamin B3, 3.8 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Cassava.
• 100 grams of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Cassava have 1.7 times more Potassium than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 12.3 times more Calcium, 2.4 times more Copper, 11.2 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 36.4 times more Selenium, 21.3 times more Sodium and 4.1 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 grams of Cassava have 2.1 times more Sugars than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 1.5 times more Energy, 16.6 times more Omega 6, 1.6 times more Fiber and 6.7 times more Protein than Raw Cassava.
• Both Cassava and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 in 100 grams.