Comparing Nutrients in 14 ounces Cassava VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	22% 635kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	8.5% 8.26g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	242% 315g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	19% 7.14g	115% 43.7g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	53% 29.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	60.3% 9.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	63% 0.82mg	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	25% 99μg	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% 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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	89% 0.8mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	83.3% 1.9mg	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	143% 1004mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	6.4% 237g	1.07% 39.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dry Corn Gluten-free Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Dry Corn Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Dry Corn Gluten-free Pasta:

• 14 ounces of Cassava have more Vitamin C than Dry Corn Gluten-free Pasta.
• While 14 oz of Dry Corn Gluten-free Pasta contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 4.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Dry Corn Gluten-free Pasta:

• 14 oz of Dry Corn Gluten-free Pasta contain 2 times more Copper, 3.4 times more Iron, 5.7 times more Magnesium, 1.3 times more Manganese, 9.4 times more Phosphorus, 11.3 times more Selenium and 5.3 times more Zinc than Raw Cassava.
• Both Cassava and Dry Corn Gluten-free Pasta contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Corn Gluten-free Pasta contain 2.2 times more Energy, 7.4 times more Fat, 28 times more Omega 6, 2.1 times more Carbohydrate, 6.1 times more Fiber and 5.5 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3 in 14 ounces.