Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta VS Cassava

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta: 63g
• Cassava: 62.5g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.53% 0.025g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	1.47% 1.06g	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	0.061% 0.044g	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	% 0.044g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	7.6% 2.9g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	4.23% 0.055mg	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	3.14% 12.6μg	4.2% 17μg	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	14.3% 13mg	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	0.42% 0.063mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cassava	Recommended Dietary Allowance
Calcium	0.75% 7.55mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	6.94% 0.063mg	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	13% 1.04mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	6.74% 28.3mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	10.4% 0.24mg	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	9.9% 69mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1% 37.3g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta or Cassava?

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta vs Cassava:

• 100 calories of Cooked 51% Whole Wheat Pasta have 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cassava.
• While 100 kcal of Raw Cassava contain 1.3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Cassava provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cassava have insufficient amounts of Vitamin B5
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Cassava have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Cassava:

• 100 calories of Cooked 51% Whole Wheat Pasta have 2 times more Copper, 6.1 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 4.1 times more Phosphorus, 49.2 times more Selenium and 3.3 times more Zinc than Cassava.
• While 100 kcal of Raw Cassava contain 3.5 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• 100 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Cassava lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked 51% Whole Wheat Pasta have 17.1 times more Omega 6, 2.6 times more Fiber and 4.3 times more Protein than Cassava.
• Both Cooked 51% Whole Wheat Pasta and Cassava offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Cassava provide inadequate amounts of Omega 3 in 100 calories.