Comparing Nutrients in 7 ounces Cassava VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Cassava	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	11% 318kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	72.6% 12.3g	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	105% 136g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1% 0.73g	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	9.4% 3.57g	55% 21g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, whole-wheat, low salt	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	33.2% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	28% 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	14% 55.6μg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	13.7% 16.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	98% 0.88mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	194% 4.46mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.14% 5.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, whole-wheat, low salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Crackers, whole-wheat, low salt:

• 7 ounces of Cassava have more Vitamin C than Crackers, whole-wheat, low salt.
• While 7 oz of Crackers, whole-wheat, low salt contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 5.3 times more Vitamin B3, 7.6 times more Vitamin B5, 2.1 times more Vitamin B6, 4.5 times more Vitamin E and 4.4 times more Vitamin K than Raw Cassava.
• Both Cassava and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Crackers, whole-wheat, low salt:

• 7 oz of Crackers, whole-wheat, low salt contain 3.1 times more Calcium, 4.4 times more Copper, 11.4 times more Iron, 4.7 times more Magnesium, 5.9 times more Manganese, 10.9 times more Phosphorus, 21 times more Selenium, 13.3 times more Sodium and 6.3 times more Zinc than Raw Cassava.
• Both Cassava and Crackers, whole-wheat, low salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 4.6 times more Sugars than Crackers, whole-wheat, low salt.
• While 7 oz of Crackers, whole-wheat, low salt contain 2.8 times more Energy, 61.4 times more Fat, 45.9 times more Saturated Fat, 22.1 times more Omega 3, 194.3 times more Omega 6, 1.8 times more Carbohydrate, 5.8 times more Fiber and 6.5 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6