Comparing Nutrients in 100 grams Cassava VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Cassava	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	5.5% 160kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	21.3% 6.82g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	131% 22.3g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.63% 0.46g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	7.47% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	8.4% 0.11mg	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	6.25% 25μg	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	0.33% 0.3mg	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	16% 2.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.3μg	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	24.8% 1.98mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	27.3% 0.63mg	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	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.032% 1.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 100 grams of Cassava have 68.7 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 100 g of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 12.8 times more Vitamin E and 2.2 times more Vitamin K than Raw Cassava.
• Both Cassava and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 100 grams of Cassava have 1.5 times more Potassium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 100 g of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.6 times more Copper, 7.3 times more Iron, 3.8 times more Magnesium, 1.6 times more Manganese, 7.4 times more Phosphorus, 3.1 times more Selenium, 64.9 times more Sodium and 9.1 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 3.7 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 100 g of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.6 times more Energy, 155.5 times more Fat, 92.2 times more Saturated Fat, 50.2 times more Omega 3, 698.1 times more Omega 6, 4.5 times more Fiber and 5.4 times more Protein than Raw Cassava.
• Both Cassava and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6