Comparing Nutrients in 1 pound Cassava VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Cassava	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	25% 726kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	224% 292g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.26% 4.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	193% 73.5g	38g per day for Men 19-50 years
Protein	11% 6.17g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	325% 2.92mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	497% 11.4mg	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	273% 1914mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 2.4 times more Vitamin B1, 4.6 times more Vitamin B2 and 6.3 times more Vitamin B3 than Raw Cassava.

Comparing minerals per 1 pound for Cassava vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 13.9 times more Calcium, 6.4 times more Copper, 11.7 times more Iron, 9.4 times more Magnesium, 6.6 times more Manganese, 15.6 times more Phosphorus, 1.8 times more Potassium, 28.1 times more Selenium, 41.9 times more Sodium and 8.7 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 pound of Cassava has 1.7 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 2.8 times more Energy, 55.8 times more Fat, 1.7 times more Carbohydrate, 9 times more Fiber and 8.9 times more Protein than Raw Cassava.