Comparing Nutrients in 100 grams Cassava VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Cassava	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	5.5% 160kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	8.15% 1.4g	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	34.3% 44.6g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.2% 0.88g	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	16.6% 6.3g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Tortillas, ready-to-bake or -fry, corn	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	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2.18% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	17% 0.22mg	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	1.25% 5μg	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	1.87% 0.28mg	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	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	17% 0.15mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	14% 0.33mg	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	45% 314mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Tortillas, ready-to-bake or -fry, corn per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Tortillas, ready-to-bake or -fry, corn:

• 100 grams of Cassava have 5.4 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn.
• While 100 g of Tortillas, ready-to-bake or -fry, corn contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Tortillas, ready-to-bake or -fry, corn 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 Tortillas, ready-to-bake or -fry, corn:

• 100 grams of Cassava have 1.5 times more Potassium than Tortillas, ready-to-bake or -fry, corn.
• While 100 g of Tortillas, ready-to-bake or -fry, corn contain 5.1 times more Calcium, 1.5 times more Copper, 4.6 times more Iron, 3.4 times more Magnesium, 11.6 times more Phosphorus, 8.7 times more Selenium, 3.2 times more Sodium and 3.9 times more Zinc than Raw Cassava.
• Both Cassava and Tortillas, ready-to-bake or -fry, corn contain similar levels of Manganese per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.9 times more Sugars than Tortillas, ready-to-bake or -fry, corn.
• While 100 g of Tortillas, ready-to-bake or -fry, corn contain 1.4 times more Energy, 10.2 times more Fat, 2 times more Omega 3, 43.3 times more Omega 6, 3.5 times more Fiber and 4.2 times more Protein than Raw Cassava.
• Both Cassava and Tortillas, ready-to-bake or -fry, corn offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6