Comparing Nutrients in 1 kilogram Cassava VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Cassava	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	55% 1600kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	589% 766g	130g per day for Men 19-50 years
Sugars	23.4% 17g	13% 9.4g	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	47.4% 18g	166% 63g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	75.4% 0.98mg	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	67.5% 270μg	310% 1240μg	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	229% 206mg	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	12.7% 1.9mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	16% 160mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	321% 2.9mg	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	33.8% 2.7mg	463% 37mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	491% 11.3mg	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	38.6% 270mg	280% 1960mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	59.4% 2020mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	633% 348μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	399% 5980mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	183% 20mg	11mg per day for Men 19-50 years
Water	16% 597g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, melba toast, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Crackers, melba toast, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Crackers, melba toast, plain:

• 1 kilogram of Cassava has more Vitamin C than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 4.7 times more Vitamin B1, 5.7 times more Vitamin B2, 4.8 times more Vitamin B3, 6.5 times more Vitamin B5, 4.6 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Cassava.
• Both Cassava and Crackers, melba toast, plain provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E
• 1 kilogram of Crackers, melba toast, plain have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Crackers, melba toast, plain:

• 1 kilogram of Cassava has 1.3 times more Potassium than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 5.8 times more Calcium, 2.9 times more Copper, 13.7 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 7.3 times more Phosphorus, 49.7 times more Selenium, 42.7 times more Sodium and 5.9 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 1.8 times more Sugars than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 2.4 times more Energy, 11.4 times more Fat, 4.2 times more Omega 3, 37.8 times more Omega 6, 2 times more Carbohydrate, 3.5 times more Fiber and 8.9 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6