Comparing Nutrients in 14 ounces Cassava VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cassava	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	22% 635kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	200% 261g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	6.46% 4.7g	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	0.49% 0.36g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	26% 0.34mg	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	26.8% 107μg	152% 607μg	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	91% 81.8mg	NA	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	5.03% 0.75mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	59% 0.53mg	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	13.4% 1.07mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	97% 2.24mg	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	15.3% 107mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Crackers, flavored, fish-shaped:

• 14 oz of Crackers, flavored, fish-shaped contain 9.3 times more Vitamin B1, 10.7 times more Vitamin B2, 7.5 times more Vitamin B3, 6.2 times more Vitamin B5, 5.7 times more Vitamin B9, 19.4 times more Vitamin E and 14.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cassava vs Crackers, flavored, fish-shaped:

• 14 ounces of Cassava have 1.2 times more Potassium than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 5.2 times more Calcium, 1.3 times more Copper, 17 times more Iron, 1.5 times more Manganese, 6.2 times more Phosphorus, 5.7 times more Selenium, 69.3 times more Sodium and 3.2 times more Zinc than Raw Cassava.
• Both Cassava and Crackers, flavored, fish-shaped contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.4 times more Sugars than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 2.9 times more Energy, 63.3 times more Fat, 27.8 times more Saturated Fat, 24.8 times more Omega 3, 108.7 times more Omega 6, 1.7 times more Carbohydrate, 1.7 times more Fiber and 7.5 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6