Comparing Nutrients in 1 kilogram Rolls, dinner, oat bran VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Cassava	3%	2%	95%

Macro Nutrients

	Rolls, dinner, oat bran	Cassava	Recommended Dietary Allowance
Energy	81.4% 2360kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	86.5% 14.7g	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	309% 402g	293% 381g	130g per day for Men 19-50 years
Sugars	92% 66.7g	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	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	108% 41g	47.4% 18g	38g per day for Men 19-50 years
Protein	170% 95g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.5mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	238% 950μg	67.5% 270μg	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	229% 206mg	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	32% 4.8mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Cassava	Recommended Dietary Allowance
Calcium	85% 850mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	518% 41.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	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	164% 1150mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	12% 440g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, oat bran versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, dinner, oat bran vs Cassava:

• 1 kilogram of Rolls, dinner, oat bran has 5.1 times more Vitamin B1, 6 times more Vitamin B2, 5.8 times more Vitamin B3, 4 times more Vitamin B5, 3.5 times more Vitamin B9 and 2.5 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 2 times more Vitamin B6 and more Vitamin C than Rolls, dinner, oat bran.
• 1 kilogram of Rolls, dinner, oat bran have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E
• Both Rolls, dinner, oat bran as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, oat bran vs Cassava:

• 1 kilogram of Rolls, dinner, oat bran has 5.3 times more Calcium, 1.4 times more Copper, 15.3 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 41.9 times more Selenium, 29.5 times more Sodium and 3 times more Zinc than Cassava.
• While 1 kg of Raw Cassava contains 2.2 times more Potassium than Rolls, dinner, oat bran.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, oat bran has 1.5 times more Energy, 16.4 times more Fat, 5.7 times more Omega 3, 46 times more Omega 6, 3.9 times more Sugars, 2.3 times more Fiber and 7 times more Protein than Cassava.
• Both Rolls, dinner, oat bran and Cassava offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6