Comparing Nutrients in 1 kilogram Cassava VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Cassava	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	55% 1600kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	570% 741g	130g per day for Men 19-50 years
Sugars	23.4% 17g	17.8% 13g	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	2.62% 1.9g	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	47.4% 18g	73.7% 28g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	66% 0.86mg	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	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	16% 160mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	154% 1.4mg	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	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	298% 6.86mg	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	146% 1020mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	16% 597g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, saltines (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Cassava has more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 8.1 times more Vitamin B1, 10.1 times more Vitamin B2, 7.5 times more Vitamin B3, 5 times more Vitamin B5, 5 times more Vitamin B9, more Vitamin B12, 6.1 times more Vitamin E and 13.4 times more Vitamin K than Raw Cassava.
• Both Cassava and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Cassava has 1.8 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 1.4 times more Copper, 20.6 times more Iron, 1.8 times more Manganese, 3.8 times more Phosphorus, 14.7 times more Selenium, 67.2 times more Sodium and 2 times more Zinc than Raw Cassava.
• Both Cassava and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 1.3 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 2.6 times more Energy, 30.9 times more Fat, 22.3 times more Saturated Fat, 32.5 times more Omega 3, 133.5 times more Omega 6, 1.9 times more Carbohydrate, 1.6 times more Fiber and 7 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6