Comparing Nutrients in 5 ounces Cassava VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Cassava	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	7.82% 227kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	13% 4.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	78% 101g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	4.14% 0.054mg	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	44% 176μg	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	32.4% 29mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	31.3% 0.28mg	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	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	43% 0.99mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	72.4% 1086mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 5 ounces of Cassava have 2.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 6.5 times more Vitamin B1, 9.6 times more Vitamin B2, 6.1 times more Vitamin B3, 4.3 times more Vitamin B5 and 4.6 times more Vitamin B9 than Raw Cassava.
• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cassava vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 5 ounces of Cassava have 2.1 times more Potassium than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 7.4 times more Calcium, 2 times more Copper, 20 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 54.7 times more Sodium and 2.3 times more Zinc than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.7 times more Energy, 42.1 times more Fat, 39.6 times more Saturated Fat, 5.1 times more Omega 3, 49.8 times more Omega 6, 1.9 times more Carbohydrate, 1.7 times more Fiber and 6.8 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6