Comparing Nutrients in 300 calories Crackers, matzo, whole-wheat VS Cassava

Weight per 300 calories

• Crackers, matzo, whole-wheat: 85.5g
• Cassava: 188g

Crackers, matzo, whole-wheat have 2.2 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Cassava	3%	2%	95%

Macro Nutrients

	Crackers, matzo, whole-wheat	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.76% 0.028g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	26.5% 10g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	20% 11g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	12.7% 0.17mg	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	7.48% 30μg	12.7% 50.6μg	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	43% 38.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, whole-wheat	Cassava	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	21% 0.19mg	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	49.7% 3.97mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	31.3% 0.72mg	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	37.2% 261mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	117% 64μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	3.02% 112g	3700g per day for Men 19-50 years

Crackers, Matzo, Whole-wheat VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Cassava?

Lets compare vitamin content per 300 calories of Crackers, matzo, whole-wheat vs Cassava:

• 300 calories of Crackers, matzo, whole-wheat have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3 and 5.3 times more Vitamin B5 than Cassava.
• While 300 kcal of Raw Cassava contain 1.7 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Cassava provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• Both Crackers, matzo, whole-wheat as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Crackers, matzo, whole-wheat vs Cassava:

• 300 calories of Crackers, matzo, whole-wheat have 1.6 times more Copper, 7.9 times more Iron, 2.9 times more Magnesium, 4.2 times more Manganese, 5.1 times more Phosphorus, 48.9 times more Selenium and 3.5 times more Zinc than Cassava.
• While 300 kcal of Raw Cassava contain 1.9 times more Potassium than Crackers, matzo, whole-wheat.
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Crackers, matzo, whole-wheat as well as Raw Cassava lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, matzo, whole-wheat have 3 times more Fiber and 4.4 times more Protein than Cassava.
• Both Crackers, matzo, whole-wheat and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Crackers, matzo, whole-wheat as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.