Comparing Nutrients in 5 ounces Cassava VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Cassava	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	7.82% 227kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	71.6% 93g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	9.27% 0.12mg	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	9.57% 38.3μg	54.2% 217μg	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	32.4% 29mg	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	1.8% 0.27mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	4.8% 0.38mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	35% 0.8mg	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	5.47% 38.3mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, flavored, fish-shaped per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Crackers, flavored, fish-shaped:

• 5 oz of Crackers, flavored, fish-shaped contain 9.3 times more Vitamin B1, 10.7 times more Vitamin B2, 7.5 times more Vitamin B3, 6.2 times more Vitamin B5, 5.7 times more Vitamin B9, 19.4 times more Vitamin E and 14.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Cassava vs Crackers, flavored, fish-shaped:

• 5 ounces of Cassava have 1.2 times more Potassium than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 5.2 times more Calcium, 1.3 times more Copper, 17 times more Iron, 1.5 times more Manganese, 6.2 times more Phosphorus, 5.7 times more Selenium, 69.3 times more Sodium and 3.2 times more Zinc than Raw Cassava.
• Both Cassava and Crackers, flavored, fish-shaped contain similar levels of Magnesium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 1.4 times more Sugars than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 2.9 times more Energy, 63.3 times more Fat, 27.8 times more Saturated Fat, 24.8 times more Omega 3, 108.7 times more Omega 6, 1.7 times more Carbohydrate, 1.7 times more Fiber and 7.5 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6