Comparing Nutrients in 1 pound Cassava VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Cassava	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	25% 726kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	151% 196g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	15% 11g	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	21.5% 8.16g	56% 21.3g	38g per day for Men 19-50 years
Protein	11% 6.17g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	28.6% 0.37mg	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	30.6% 122μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	0% 0mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	40.3% 0.36mg	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	15.3% 1.22mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	201% 4.63mg	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	17.5% 122mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	191% 2862mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	7.3% 271g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Boston Brown Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Canned Boston Brown Bread:

• 1 pound of Cassava has 6.2 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin C than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 25 times more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Canned Boston Brown Bread provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Cassava as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Canned Boston Brown Bread:

• 1 pound of Cassava has 1.3 times more Copper than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 4.4 times more Calcium, 7.8 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 4.1 times more Phosphorus, 31.3 times more Selenium, 45.1 times more Sodium and 1.5 times more Zinc than Raw Cassava.
• Both Cassava and Canned Boston Brown Bread contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Boston Brown Bread contains 3.1 times more Omega 3, 16 times more Omega 6, 1.4 times more Sugars, 2.6 times more Fiber and 3.8 times more Protein than Raw Cassava.
• Both Cassava and Canned Boston Brown Bread offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6