Comparing Nutrients in 1 pound Cassava VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cassava	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	25% 726kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	239% 310g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	11% 6.17g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, standard snack-type, with whole wheat	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	126% 20mg	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	63% 0.82mg	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	65.8% 263μg	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	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	99% 0.89mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	181% 4.15mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, standard snack-type, with whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Cassava has more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 3.7 times more Vitamin B1, 5.1 times more Vitamin B2, 5.2 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9, 15.3 times more Vitamin E and 7.5 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Cassava has 1.3 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 10.4 times more Calcium, 2 times more Copper, 13.5 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 13.2 times more Phosphorus, 12.4 times more Selenium, 53.4 times more Sodium and 3.3 times more Zinc than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, standard snack-type, with whole wheat contains 2.9 times more Energy, 63.7 times more Fat, 58.7 times more Saturated Fat, 52.5 times more Omega 3, 219.9 times more Omega 6, 1.8 times more Carbohydrate, 6.1 times more Sugars, 2.7 times more Fiber and 5.4 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6