Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheat VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Cassava	3%	2%	95%

Macro Nutrients

	Rolls, dinner, whole-wheat	Cassava	Recommended Dietary Allowance
Energy	36.4% 1056kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	19.2% 18.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	156% 203g	116% 151g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	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	78.3% 29.8g	19% 7.14g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	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	82% 0.98mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	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	29.8% 119μg	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% 0mg	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	24% 3.57mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Cassava	Recommended Dietary Allowance
Calcium	42% 421mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	120% 9.6mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	397% 9.12mg	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	127% 889mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	356% 196μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	138% 2068mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.55% 131g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, whole-wheat VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, dinner, whole-wheat versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, dinner, whole-wheat vs Cassava:

• 14 ounces of Rolls, dinner, whole-wheat have 2.9 times more Vitamin B1, 3.2 times more Vitamin B2, 4.3 times more Vitamin B3, 4.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.7 times more Vitamin E than Cassava.
• While 14 oz of Raw Cassava contain more Vitamin C than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Cassava provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C
• 14 ounces of Cassava have insufficient amounts of Vitamin E
• Both Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat vs Cassava:

• 14 ounces of Rolls, dinner, whole-wheat have 6.6 times more Calcium, 2.4 times more Copper, 9 times more Iron, 4 times more Magnesium, 6 times more Manganese, 8.3 times more Phosphorus, 70.6 times more Selenium, 37.2 times more Sodium and 5.9 times more Zinc than Cassava.
• Both Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat have 1.7 times more Energy, 16.8 times more Fat, 11.3 times more Saturated Fat, 7.1 times more Omega 3, 63.7 times more Omega 6, 1.3 times more Carbohydrate, 5 times more Sugars, 4.2 times more Fiber and 6.4 times more Protein than Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6