Comparing Nutrients in 1 pound Cassava VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

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

Macro Nutrients

	Cassava	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	25% 726kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	28.4% 9.08g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	97% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	259% 337g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	14% 10g	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	1.44% 1.04g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	34.6% 13g	38g per day for Men 19-50 years
Protein	11% 6.17g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	21% 0.27mg	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	30.6% 122μg	159% 635μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	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	5.75% 0.86mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	78.6% 0.71mg	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	15.3% 1.22mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	165% 3.8mg	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	17.5% 122mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	97% 3284mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.49% 18.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cassava has 1.5 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 7 times more Vitamin B1, 6.9 times more Vitamin B2, 6.1 times more Vitamin B3, 4.4 times more Vitamin B5, 5.2 times more Vitamin B9, more Vitamin B12, 5.9 times more Vitamin E and 8.1 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 7.4 times more Calcium, 1.6 times more Copper, 19 times more Iron, 2.2 times more Manganese, 4.1 times more Phosphorus, 2.7 times more Potassium, 9.1 times more Selenium, 14.1 times more Sodium and 2.4 times more Zinc than Raw Cassava.
• Both Cassava and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Magnesium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 2.6 times more Energy, 31.6 times more Fat, 27 times more Saturated Fat, 25.7 times more Omega 3, 113.3 times more Omega 6, 2 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fiber and 7 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6