Comparing Nutrients in 100 grams Cassava VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Cassava	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	5.5% 160kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	77.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	4.18% 3.03g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10.5% 4g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	15.4% 0.2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	1.6% 16mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	11.2% 0.1mg	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	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	16% 0.37mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.085% 3.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Snacks, tortilla chips, ranch-flavor per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Snacks, tortilla chips, ranch-flavor:

• 100 grams of Cassava have 1.8 times more Vitamin B1 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• While 100 g of Snacks, tortilla chips, ranch-flavor contain 1.5 times more Vitamin B3, 5.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Snacks, tortilla chips, ranch-flavor:

• 100 g of Snacks, tortilla chips, ranch-flavor contain 8.4 times more Calcium, 5.1 times more Iron, 4.1 times more Magnesium, 9.3 times more Phosphorus, 10.4 times more Selenium, 37.1 times more Sodium and 4.2 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, tortilla chips, ranch-flavor contain similar levels of Copper, Manganese and Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, tortilla chips, ranch-flavor contain 3.1 times more Energy, 88 times more Fat, 47.8 times more Saturated Fat, 13.8 times more Omega 3, 412.3 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Sugars, 2.2 times more Fiber and 5.3 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6