Comparing Nutrients in 100 grams Snacks, granola bars, soft, uncoated, peanut butter VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Cassava	Recommended Dietary Allowance
Energy	14.7% 426kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	29.3% 38g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	11.3% 4.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Cassava	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	6.77% 0.088mg	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	8% 32μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	23% 20.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Cassava	Recommended Dietary Allowance
Calcium	9.1% 91mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	11% 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	26.6% 2.13mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	16.7% 0.38mg	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	35.7% 250mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Cassava per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, granola bars, soft, uncoated, peanut butter versus 100 g of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, granola bars, soft, uncoated, peanut butter vs Cassava:

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter have 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3, 5 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 100 g of Raw Cassava contain more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Cassava provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin C
• 100 grams of Cassava have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Raw Cassava have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Snacks, granola bars, soft, uncoated, peanut butter vs Cassava:

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter have 5.7 times more Calcium, 6.6 times more Copper, 7.9 times more Iron, 4.1 times more Magnesium, 3.6 times more Manganese, 9.3 times more Phosphorus, 27 times more Selenium, 29.2 times more Sodium and 5.5 times more Zinc than Cassava.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Cassava contain similar levels of Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bars, soft, uncoated, peanut butter have 2.7 times more Energy, 56.4 times more Fat, 49.3 times more Saturated Fat, 131.9 times more Omega 6, 1.7 times more Carbohydrate, 2.4 times more Fiber and 7.7 times more Protein than Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Raw Cassava provide inadequate amounts of Omega 3 in 100 grams.