Comparing Nutrients in 1 pound Crackers, wheat, low salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Cassava	3%	2%	95%

Macro Nutrients

	Crackers, wheat, low salt	Cassava	Recommended Dietary Allowance
Energy	74% 2145kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	73.4% 23.5g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	39.7% 0.64g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	70.8% 12g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	133% 173g	130g per day for Men 19-50 years
Sugars	81.6% 59g	10.6% 7.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	69.7% 39g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	30.7% 0.4mg	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	56.7% 227μg	30.6% 122μg	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	0% 0mg	104% 93mg	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	15% 2.27mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.3% 43.5μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Cassava	Recommended Dietary Allowance
Calcium	22.2% 222mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	50.4% 0.45mg	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	249% 20mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	75.7% 1.74mg	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	143% 998mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	278% 153μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	57.5% 862mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.38% 14g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, low salt versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, wheat, low salt vs Cassava:

• 1 pound of Crackers, wheat, low salt has 5.8 times more Vitamin B1, 6.8 times more Vitamin B2, 5.8 times more Vitamin B3, 4.9 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9, 2.6 times more Vitamin E and 5.1 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains more Vitamin C than Crackers, wheat, low salt.
• 1 pound of Crackers, wheat, low salt have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, wheat, low salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, wheat, low salt vs Cassava:

• 1 pound of Crackers, wheat, low salt has 3.1 times more Calcium, 3.2 times more Copper, 16.3 times more Iron, 3 times more Magnesium, 4.6 times more Manganese, 8.1 times more Phosphorus, 48.1 times more Selenium, 13.6 times more Sodium and 4.7 times more Zinc than Cassava.
• While 1 lb of Raw Cassava contains 1.3 times more Potassium than Crackers, wheat, low salt.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, low salt has 3 times more Energy, 73.6 times more Fat, 70 times more Saturated Fat, 8.2 times more Omega 3, 82.9 times more Omega 6, 1.7 times more Carbohydrate, 7.7 times more Sugars, 2.5 times more Fiber and 6.3 times more Protein than Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6