Comparing Nutrients in 100 grams Cassava VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Cassava	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	60.7% 79g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	4.74% 1.8g	31% 12g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	12.2% 0.16mg	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	6.75% 27μg	8.75% 35μg	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	23% 20.6mg	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	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	39% 0.35mg	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	3.38% 0.27mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	152% 3.5mg	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	3.86% 27mg	43.6% 305mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crackers, matzo, whole-wheat per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Crackers, matzo, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Crackers, matzo, whole-wheat:

• 100 grams of Cassava have more Vitamin C than Crackers, matzo, whole-wheat.
• While 100 g of Crackers, matzo, whole-wheat contain 4.2 times more Vitamin B1, 5.6 times more Vitamin B2, 6.3 times more Vitamin B3, 11.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Cassava.
• 100 grams of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cassava vs Crackers, matzo, whole-wheat:

• 100 g of Crackers, matzo, whole-wheat contain 1.4 times more Calcium, 3.5 times more Copper, 17.2 times more Iron, 6.4 times more Magnesium, 9.1 times more Manganese, 11.3 times more Phosphorus, 107.3 times more Selenium and 7.7 times more Zinc than Raw Cassava.
• Both Cassava and Crackers, matzo, whole-wheat contain similar levels of Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, matzo, whole-wheat contain 2.2 times more Energy, 1.9 times more Omega 3, 19.3 times more Omega 6, 2.1 times more Carbohydrate, 6.6 times more Fiber and 9.6 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6