Comparing Nutrients in 1 kilogram Crackers, standard snack-type, sandwich, with peanut butter filling VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Cassava	3%	2%	95%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cassava	Recommended Dietary Allowance
Energy	170% 4940kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 584g	293% 381g	130g per day for Men 19-50 years
Sugars	145% 105g	23.4% 17g	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	7.03% 5.1g	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	% 27.6g	NA	g per day for Men 19-50 years
Sucrose	% 65.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	47.4% 18g	38g per day for Men 19-50 years
Protein	205% 115g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cassava	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	408% 4.9mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	382% 61mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	67.7% 0.88mg	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	215% 860μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	229% 206mg	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	137% 20.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Cassava	Recommended Dietary Allowance
Calcium	81% 810mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	111% 1mg	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	346% 27.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	167% 3.84mg	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	391% 2740mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	534% 8010mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, sandwich, with peanut butter filling versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling vs Cassava:

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 5.6 times more Vitamin B1, 5.6 times more Vitamin B2, 7.2 times more Vitamin B3, 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, 3.2 times more Vitamin B9, 10.8 times more Vitamin E and 5 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, sandwich, with peanut butter filling vs Cassava:

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 5.1 times more Calcium, 3.2 times more Copper, 10.3 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 10.1 times more Phosphorus, 15.4 times more Selenium, 57.2 times more Sodium and 3.3 times more Zinc than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Potassium than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 3.1 times more Energy, 87.6 times more Fat, 64.9 times more Saturated Fat, 142.2 times more Omega 6, 1.5 times more Carbohydrate, 6.2 times more Sugars, 1.3 times more Fiber and 8.4 times more Protein than Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 6
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Cassava provide inadequate amounts of Omega 3 in one kilogram.