Comparing Nutrients in 1 kilogram Garlic bread, frozen VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Cassava	3%	2%	95%

Macro Nutrients

	Garlic bread, frozen	Cassava	Recommended Dietary Allowance
Energy	121% 3500kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	293% 381g	130g per day for Men 19-50 years
Sugars	51% 37g	23.4% 17g	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	8.55% 6.2g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	149% 83.6g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Cassava	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	67.7% 0.88mg	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	465% 1860μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	229% 206mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15% 90IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Cassava	Recommended Dietary Allowance
Calcium	27% 270mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	111% 1mg	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	381% 30.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	167% 3.84mg	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	124% 870mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.6% 318g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Garlic bread, frozen versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Garlic bread, frozen vs Cassava:

• 1 kilogram of Garlic bread, frozen has 5.3 times more Vitamin B1, 3.8 times more Vitamin B2, 4.9 times more Vitamin B3, 6.2 times more Vitamin B5, 6.9 times more Vitamin B9, more Vitamin B12, 6.2 times more Vitamin E and 15.5 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 103 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Cassava provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Garlic bread, frozen have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Garlic bread, frozen as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Garlic bread, frozen vs Cassava:

• 1 kilogram of Garlic bread, frozen has 1.7 times more Calcium, 11.3 times more Iron, 3.2 times more Phosphorus, 23.7 times more Selenium, 38.9 times more Sodium and 2.6 times more Zinc than Cassava.
• While 1 kg of Raw Cassava contains 2.6 times more Potassium than Garlic bread, frozen.
• Both Garlic bread, frozen and Cassava contain similar levels of Copper, Magnesium and Manganese per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garlic bread, frozen has 2.2 times more Energy, 59.3 times more Fat, 71.4 times more Saturated Fat, 2.2 times more Omega 3, 168.2 times more Omega 6, 2.2 times more Sugars, 1.4 times more Fiber and 6.1 times more Protein than Cassava.
• Both Garlic bread, frozen and Cassava offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6