Comparing Nutrients in 7 ounces Cassava VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Cassava	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	11% 318kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	104% 136g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	28.5% 20.7g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 19.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	27.5% 0.36mg	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	13.4% 53.6μg	28.8% 115μg	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	45.4% 41mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	43.4% 0.39mg	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	6.7% 0.54mg	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	79% 1.8mg	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	7.65% 53.6mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, standard snack-type, with whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Cassava have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 3.7 times more Vitamin B1, 5.1 times more Vitamin B2, 5.2 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9, 15.3 times more Vitamin E and 7.5 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Cassava have 1.3 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 10.4 times more Calcium, 2 times more Copper, 13.5 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 13.2 times more Phosphorus, 12.4 times more Selenium, 53.4 times more Sodium and 3.3 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, standard snack-type, with whole wheat contain 2.9 times more Energy, 63.7 times more Fat, 58.7 times more Saturated Fat, 52.5 times more Omega 3, 219.9 times more Omega 6, 1.8 times more Carbohydrate, 6.1 times more Sugars, 2.7 times more Fiber and 5.4 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6