Comparing Nutrients in 1 kilogram 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	92% 2660kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	26% 8.36g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	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	393% 511g	293% 381g	130g per day for Men 19-50 years
Sugars	117% 84.6g	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	197% 75g	47.4% 18g	38g per day for Men 19-50 years
Protein	155% 87g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	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	207% 2.48mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	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	75% 300μg	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	60% 9mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Cassava	Recommended Dietary Allowance
Calcium	106% 1060mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	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	303% 24mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	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	320% 2240mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	898% 494μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	347% 5210mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.95% 331g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, whole-wheat VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, whole-wheat 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, whole-wheat vs Cassava:

• 1 kilogram of Rolls, dinner, whole-wheat has 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 1 kg of Raw Cassava contains more Vitamin C than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Cassava provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin C
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, whole-wheat vs Cassava:

• 1 kilogram of Rolls, dinner, whole-wheat has 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 one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, whole-wheat has 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.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6