Comparing Nutrients in 1 pound Bread VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Cassava	3%	2%	95%

Macro Nutrients

	Bread	Cassava	Recommended Dietary Allowance
Energy	43% 1243kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.57g	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	166% 216g	133% 173g	130g per day for Men 19-50 years
Sugars	36% 26g	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	14.6% 10.6g	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	% 7.53g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	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	155% 1.86mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.4mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.4% 3.7mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	96% 386μg	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	1% 0.91mg	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	5.75% 0.86mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Cassava	Recommended Dietary Allowance
Calcium	56.7% 567mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	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	204% 16.3mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	202% 4.65mg	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	83.6% 585mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	4.32% 160g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Cassava per 1 lb

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

• 1 pound of Bread has 4.7 times more Vitamin B1, 5.3 times more Vitamin B2, 6.5 times more Vitamin B3, 7.7 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.6 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 103 times more Vitamin C than Wheat Bread.
• 1 pound of Bread have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin K
• Both Wheat Bread as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Bread vs Cassava:

• 1 pound of Bread has 7.8 times more Calcium, 1.5 times more Copper, 13.3 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 4.8 times more Phosphorus, 41.1 times more Selenium, 33.8 times more Sodium and 3.1 times more Zinc than Cassava.
• While 1 lb of Raw Cassava contains 1.9 times more Potassium than Wheat Bread.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread has 1.7 times more Energy, 16.2 times more Fat, 9.4 times more Saturated Fat, 9.5 times more Omega 3, 45.3 times more Omega 6, 1.2 times more Carbohydrate, 3.4 times more Sugars, 2.2 times more Fiber and 7.8 times more Protein than Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6