Comparing Nutrients in 14 ounces Cassava VS Cooked 51% Whole Wheat Pasta

Macros Ratio

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

Macro Nutrients

	Cassava	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	22% 635kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	96% 125g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.65% 3.37g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	19% 7.14g	48% 18.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	29.6% 0.38mg	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	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.8mg	NA	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	2.65% 0.4mg	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	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	87.8% 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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	178% 4.1mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	6.4% 237g	6.5% 241g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked 51% Whole Wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Cassava have 1.4 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B6 per 14 ounces.
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Cassava have 3.5 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 4.1 times more Phosphorus, 48.9 times more Selenium and 3.3 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.2 times more Carbohydrate and 2 times more Sugars than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.3 times more Omega 3, 17 times more Omega 6, 2.6 times more Fiber and 4.3 times more Protein than Raw Cassava.
• Both Cassava and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6