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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Crackers, flavored, fish-shaped	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	9.6% 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	54.2% 217μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	32.4% 29mg	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	34.8% 5.2mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Cassava	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	15.7% 0.14mg	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	81% 6.5mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	23.7% 0.54mg	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	34% 237mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	2.3% 84.6g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Crackers, flavored, fish-shaped have 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 Cassava.
• Both Crackers, flavored, fish-shaped and Cassava 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 Crackers, flavored, fish-shaped vs Cassava:

• 5 ounces of Crackers, flavored, fish-shaped have 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 Cassava.
• Both Crackers, flavored, fish-shaped and Cassava contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, flavored, fish-shaped have 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 Cassava.
• While 5 oz of Raw Cassava contain 1.4 times more Sugars than Crackers, flavored, fish-shaped.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6