Comparing Nutrients in 14 ounces Cassava VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cassava	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	22% 635kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	48.3% 47g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	36.4% 11.6g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	37% 6.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	218% 284g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	11.6% 0.15mg	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	123% 492μg	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	91% 81.8mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	87.8% 0.79mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	120% 2.76mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	203% 3040mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 14 ounces of Cassava have 2.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 6.5 times more Vitamin B1, 9.6 times more Vitamin B2, 6.1 times more Vitamin B3, 4.3 times more Vitamin B5 and 4.6 times more Vitamin B9 than Raw Cassava.
• 14 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 14 ounces of Cassava have 2.1 times more Potassium than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 7.4 times more Calcium, 2 times more Copper, 20 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 54.7 times more Sodium and 2.3 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.7 times more Energy, 42.1 times more Fat, 39.6 times more Saturated Fat, 5.1 times more Omega 3, 49.8 times more Omega 6, 1.9 times more Carbohydrate, 1.7 times more Fiber and 6.8 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6