Comparing Nutrients in 100 grams Cassava VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Cassava	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	5.5% 160kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	71% 22.8g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	4.6% 0.78g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	2.9% 1.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	3.08% 0.04mg	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	0.75% 3μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	4.44% 0.04mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	3.8% 0.087mg	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.4% 81mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, corn-based, extruded, cones, plain per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Snacks, corn-based, extruded, cones, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Snacks, corn-based, extruded, cones, plain:

• 100 grams of Cassava have 2.2 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• While 100 g of Snacks, corn-based, extruded, cones, plain contain 3.7 times more Vitamin B1, 5 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Cassava.
• 100 grams of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cassava vs Snacks, corn-based, extruded, cones, plain:

• 100 grams of Cassava have 2.5 times more Copper, 1.9 times more Magnesium, 4.4 times more Manganese, 3.3 times more Potassium and 1.6 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While 100 g of Snacks, corn-based, extruded, cones, plain contain 9.4 times more Iron, 1.6 times more Phosphorus, 5.4 times more Selenium and 73 times more Sodium than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Selenium
• 100 grams of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Zinc
• Both Raw Cassava as well as Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.6 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• While 100 g of Snacks, corn-based, extruded, cones, plain contain 3.2 times more Energy, 96.1 times more Fat, 307.4 times more Saturated Fat, 24.4 times more Omega 6, 1.7 times more Carbohydrate and 4.3 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3 in 100 grams.