Comparing Nutrients in 14 ounces Cassava VS Udi's, Gluten Free, Classic French Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%

Macro Nutrients

	Cassava	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Energy	22% 635kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	168% 219g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	52% 38g	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	1.9% 1.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Udi's, Gluten Free, Classic French Dinner Rolls	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	NA	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	NA	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	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	Udi's, Gluten Free, Classic French Dinner Rolls	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	36.6% 0.33mg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	138% 3.18mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	187% 2806mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	6.4% 237g	3.04% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Udi's, Gluten Free, Classic French Dinner Rolls per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Udi's, Gluten Free, Classic French Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 14 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 4.7 times more Vitamin B5 than Raw Cassava.

Comparing minerals per 14 ounces for Cassava vs Udi's, Gluten Free, Classic French Dinner Rolls:

• 14 ounces of Cassava have 1.2 times more Copper and 1.7 times more Potassium than Udi's, Gluten Free, Classic French Dinner Rolls.
• While 14 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 5.1 times more Calcium, 2.9 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 4.7 times more Phosphorus, 50.5 times more Sodium and 2.1 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Udi's, Gluten Free, Classic French Dinner Rolls contain 1.9 times more Energy, 22.9 times more Fat, 1.4 times more Carbohydrate, 5.6 times more Sugars, 2 times more Fiber and 5.9 times more Protein than Raw Cassava.