Comparing Nutrients in 1 pound Rye Bread VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Cassava	3%	2%	95%

Macro Nutrients

	Rye Bread	Cassava	Recommended Dietary Allowance
Energy	40.5% 1175kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	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	169% 219g	133% 173g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	69.2% 26.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	69% 38.6g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	125% 499μg	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	2% 1.8mg	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	9.98% 1.5mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Cassava	Recommended Dietary Allowance
Calcium	33% 331mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	81% 567mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	4.57% 169g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Rye 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 Rye Bread vs Cassava:

• 1 pound of Rye Bread has 5 times more Vitamin B1, 7 times more Vitamin B2, 4.5 times more Vitamin B3, 4.1 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.7 times more Vitamin E than Cassava.
• While 1 lb of Raw Cassava contains 51.5 times more Vitamin C than Rye Bread.
• Both Rye Bread and Cassava provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Rye Bread have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin E
• Both Rye 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 Rye Bread vs Cassava:

• 1 pound of Rye Bread has 4.6 times more Calcium, 1.9 times more Copper, 10.5 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 4.6 times more Phosphorus, 44.1 times more Selenium, 43.1 times more Sodium and 3.4 times more Zinc than Cassava.
• While 1 lb of Raw Cassava contains 1.6 times more Potassium than Rye Bread.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 1.6 times more Energy, 11.8 times more Fat, 3.5 times more Omega 3, 23.1 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Sugars, 3.2 times more Fiber and 6.3 times more Protein than Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6