Comparing Nutrients in 5 ounces CassavaVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Cassava

95%

Roasted Almonds

13%

74%

13%

5 oz ▼

Macro Nutrients

Cassavavs Roasted Almonds

7.82%227kcal

Energy

29.2%848kcal

227 kcalvs848 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g

Fat

76.8%74.5g

0.4 gvs74.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.33%0.1g

Saturated Fat

18%5.8g

0.1 gvs5.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g

Omega 3

0.89%0.014g

0.024 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.27%0.045g

Omega 6

108%18.3g

0.045 gvs18.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.5%54g

Carbohydrate

23%29.8g

54 gvs29.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.32%2.4g

Sugars

9.5%6.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.4 gvs6.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.02%0.014g

≤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]

NA gvs0.014 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.014g

NA gvs0.014 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%6.73g

NA gvs6.73 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.7%2.55g

Fiber

40.7%15.5g

2.55 gvs15.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.44%1.93g

Protein

53%29.7g

1.93 gvs29.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cassavavs Roasted Almonds

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg

Vitamin B1

9.1%0.11mg

Thiamine

0.12 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.23%0.068mg

Vitamin B2

131%1.7mg

Riboflavin

0.068 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.57%1.2mg

Vitamin B3

32.2%5.16mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs5.16 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.03%0.15mg

Vitamin B5

9.1%0.46mg

Pantothenic acid

0.15 mgvs0.46 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.6%0.12mg

Vitamin B6

15%0.19mg

Pyridoxine

0.12 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.57%38.3μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

38.3 μgvs78 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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32.4%29mg

Vitamin C

0%0mg

Ascorbic acid

29 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.8%0.27mg

Vitamin E

226%34mg

Tocopherols and Tocotrienols

0.27 mgvs34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.24%2.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cassavavs Roasted Almonds

2.27%22.7mg

Calcium

38%380mg

22.7 mgvs380 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.7%0.14mg

Copper

173%1.56mg

0.14 mgvs1.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.8%0.38mg

Iron

66%5.3mg

0.38 mgvs5.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.1%29.8mg

Magnesium

94%395mg

29.8 mgvs395 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.7%0.54mg

Manganese

138%3.16mg

0.54 mgvs3.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.47%38.3mg

Phosphorus

95%668mg

38.3 mgvs668 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.3%384mg

Potassium

29.7%1011mg

384 mgvs1011 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%0.99μg

Selenium

5.15%2.83μg

0.99 μgvs2.83 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg

Sodium

0.28%4.25mg

20 mgvs4.25 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.4%0.48mg

Zinc

42.7%4.7mg

0.48 mgvs4.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.3%84.6g

Water

0.092%3.4g

84.6 gvs3.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cassava vs Roasted Almonds:

Raw Cassava has more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 24.9 times more Vitamin B2, 4.3 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 125.8 times more Vitamin E than Raw Cassava.
Both Raw Cassava and Dry Roasted Almonds have similar amounts of Vitamin B1 per 5 oz.
Both Raw Cassava as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cassava vs Roasted Almonds:

Raw Cassava has 24.8 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 16.8 times more Calcium, 11 times more Copper, 13.8 times more Iron, 13.3 times more Magnesium, 5.8 times more Manganese, 17.4 times more Phosphorus, 2.6 times more Potassium, 2.9 times more Selenium and 9.7 times more Zinc than Raw Cassava.

Comparison of macro-nutrients per 5 ounces:

Raw Cassava has 1.7 times more Omega 3 and 1.8 times more Carbohydrate than Dry Roasted Almonds.
While Dry Roasted Almonds contain 3.7 times more Energy, 187.6 times more Fat, 55.3 times more Saturated Fat, 404.5 times more Omega 6, 2.9 times more Sugars, 6.1 times more Fiber and 15.4 times more Protein than Raw Cassava.
Both Raw Cassava as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

CassavaVS CauliflowerRoasted AlmondsVS CauliflowerCassavaVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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Comparing Nutrients in 5 ounces CassavaVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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