Comparing Nutrients in 5 ounces Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Cassava	3%	2%	95%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Cassava	Recommended Dietary Allowance
Energy	23.7% 686kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	54% 9.18g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	41.5% 54g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	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	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	5.6% 2.13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Cassava	Recommended Dietary Allowance
Vitamin A	30% 271μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	12% 48μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	21.5% 3.23mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.6% 34.3μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Cassava	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	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	37.6% 3mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	13% 91mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Cassava:

• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 191 times more Vitamin A, 3.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B9, 12 times more Vitamin E and 12.7 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 2.5 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Cassava provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Cassava have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Cassava:

• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 1.3 times more Calcium, 1.2 times more Copper, 7.9 times more Iron, 2.4 times more Phosphorus, 8.4 times more Selenium, 40 times more Sodium and 1.4 times more Zinc than Cassava.
• While 5 oz of Raw Cassava contain 3.2 times more Potassium than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Cassava contain similar levels of Magnesium and Manganese per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 3 times more Energy, 87.1 times more Fat, 68.8 times more Saturated Fat, 17.3 times more Omega 3, 202.3 times more Omega 6, 1.7 times more Carbohydrate, 22.1 times more Sugars and 3 times more Protein than Cassava.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Cassava offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6