Comparing Nutrients in 14 ounces Cassava VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Cassava	Toasted Bread	Recommended Dietary Allowance
Energy	22% 635kcal	43% 1242kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	36.4% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	170% 221g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	35% 25.5g	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	19% 7.14g	49% 18.7g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Toasted Bread	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	46.7% 0.61mg	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	26.8% 107μg	85.3% 341μg	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	91% 81.8mg	0.88% 0.79mg	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	5.03% 0.75mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Toasted Bread	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	65.5% 655mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	87.3% 0.79mg	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	13.4% 1.07mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	238% 5.47mg	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	15.3% 107mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	241% 133μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	159% 2385mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	6.4% 237g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Toasted Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Cassava vs Toasted Bread:

• 14 ounces of Cassava have 103 times more Vitamin C than Toasted Bread.
• While 14 oz of Toasted Wheat Bread contain 5 times more Vitamin B1, 8 times more Vitamin B2, 7.3 times more Vitamin B3, 4.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 3 times more Vitamin K than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin K
• 14 ounces of Toasted Bread have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Toasted Bread:

• 14 ounces of Cassava have 1.2 times more Potassium than Toasted Bread.
• While 14 oz of Toasted Wheat Bread contain 10.3 times more Calcium, 2 times more Copper, 15.1 times more Iron, 2.8 times more Magnesium, 3.6 times more Manganese, 7 times more Phosphorus, 47.7 times more Selenium, 42.9 times more Sodium and 4.3 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Wheat Bread contain 2 times more Energy, 15.3 times more Fat, 13.4 times more Saturated Fat, 9.5 times more Omega 3, 48.8 times more Omega 6, 1.5 times more Carbohydrate, 3.8 times more Sugars, 2.6 times more Fiber and 9.5 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6