Comparing Nutrients in 14 ounces Multi-grain Bread VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Multi-grain Bread	Cassava	Recommended Dietary Allowance
Energy	36.3% 1052kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	51% 0.81g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	116% 151g	130g per day for Men 19-50 years
Sugars	35% 25.4g	9.3% 6.75g	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	13.4% 9.72g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	95% 53g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	27% 0.35mg	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	74.4% 298μg	26.8% 107μg	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	0.44% 0.4mg	91% 81.8mg	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	9.8% 1.47mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Cassava	Recommended Dietary Allowance
Calcium	41% 409mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	44% 0.4mg	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	124% 9.92mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	349% 8.04mg	66.3% 1.52mg	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	129% 905mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	101% 1512mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.96% 147g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Multi-grain Bread versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Cassava:

• 14 ounces of Multi-grain Bread have 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.9 times more Vitamin E than Cassava.
• While 14 oz of Raw Cassava contain 206 times more Vitamin C than Multi-grain Bread.
• 14 ounces of Multi-grain Bread have insufficient amounts of Vitamin C
• 14 ounces of Cassava have insufficient amounts of Vitamin E
• Both Multi-grain Bread as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Multi-grain Bread vs Cassava:

• 14 ounces of Multi-grain Bread have 6.4 times more Calcium, 2.8 times more Copper, 9.3 times more Iron, 3.7 times more Magnesium, 5.3 times more Manganese, 8.4 times more Phosphorus, 47 times more Selenium, 27.2 times more Sodium and 5 times more Zinc than Cassava.
• Both Multi-grain Bread and Cassava contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Multi-grain Bread have 1.7 times more Energy, 15.1 times more Fat, 11.8 times more Saturated Fat, 12.1 times more Omega 3, 52.1 times more Omega 6, 3.8 times more Sugars, 4.1 times more Fiber and 9.8 times more Protein than Cassava.
• Both Multi-grain Bread and Cassava offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6