Comparing Nutrients in 100 grams Cassava VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Cassava	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	5.5% 160kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	50.4% 8.57g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.23% 0.17g	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	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pie crust, standard-type, prepared from recipe, baked	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	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	1.92% 0.025mg	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	16.8% 67μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	1.6% 16mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	10% 0.091mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	18.7% 0.43mg	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	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	38.4% 21μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pie crust, standard-type, prepared from recipe, baked per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Pie crust, standard-type, prepared from recipe, baked:

• 100 grams of Cassava have 3.5 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, prepared from recipe, baked.
• While 100 g of Pie crust, standard-type, prepared from recipe, baked contain 4.5 times more Vitamin B1, 5.8 times more Vitamin B2, 3.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and 7.8 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cassava as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cassava vs Pie crust, standard-type, prepared from recipe, baked:

• 100 grams of Cassava have 1.5 times more Magnesium and 4 times more Potassium than Pie crust, standard-type, prepared from recipe, baked.
• While 100 g of Pie crust, standard-type, prepared from recipe, baked contain 10.7 times more Iron, 2.5 times more Phosphorus, 30.1 times more Selenium, 38.7 times more Sodium and 1.3 times more Zinc than Raw Cassava.
• Both Cassava and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Copper and Manganese per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Selenium
• 100 grams of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Potassium
• Both Raw Cassava as well as Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 10 times more Sugars than Pie crust, standard-type, prepared from recipe, baked.
• While 100 g of Pie crust, standard-type, prepared from recipe, baked contain 3.3 times more Energy, 123.6 times more Fat, 116.5 times more Saturated Fat, 32.8 times more Omega 3, 267.7 times more Omega 6 and 4.7 times more Protein than Raw Cassava.
• Both Cassava and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6