Comparing Nutrients in 1 pound Toasted Oat Bran Bread VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Cassava	3%	2%	95%

Macro Nutrients

	Toasted Oat Bran Bread	Cassava	Recommended Dietary Allowance
Energy	40.5% 1175kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.93g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	133% 173g	130g per day for Men 19-50 years
Sugars	53% 38.4g	10.6% 7.7g	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	58.5% 22.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	92% 51.7g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Cassava	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.7% 0.4mg	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	78.2% 313μg	30.6% 122μg	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	104% 93mg	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	14.5% 2.18mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Cassava	Recommended Dietary Allowance
Calcium	32.2% 322mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	50.4% 0.45mg	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	194% 15.6mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	75.7% 1.74mg	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	75% 526mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	117% 1755mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	4.7% 175g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oat Bran Bread VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Oat Bran Bread versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Oat Bran Bread vs Cassava:

• 1 pound of Toasted Oat Bran Bread has 5.1 times more Vitamin B1, 7.1 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.5 times more Vitamin E than Cassava.
• While 1 lb of Raw Cassava contains 2.2 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Cassava provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Toasted Oat Bran Bread have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin E
• Both Toasted Oat Bran Bread as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Toasted Oat Bran Bread vs Cassava:

• 1 pound of Toasted Oat Bran Bread has 4.4 times more Calcium, 1.3 times more Copper, 12.7 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 47.1 times more Selenium, 27.6 times more Sodium and 3.1 times more Zinc than Cassava.
• While 1 lb of Raw Cassava contains 2.2 times more Potassium than Toasted Oat Bran Bread.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Oat Bran Bread has 1.6 times more Energy, 17.1 times more Fat, 10.4 times more Saturated Fat, 6.7 times more Omega 3, 54.6 times more Omega 6, 5 times more Sugars, 2.7 times more Fiber and 8.4 times more Protein than Cassava.
• Both Toasted Oat Bran Bread and Cassava offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6