Comparing Nutrients in 1 pound Cassava VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Italian Bread	15%	10%	75%

Macro Nutrients

	Cassava	Italian Bread	Recommended Dietary Allowance
Energy	25% 726kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	31.3% 5.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	168% 218g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	29.3% 21.3g	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	5.8% 4.2g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	11% 6.17g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cassava	Italian Bread	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	36.3% 0.47mg	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	116% 463μg	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	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Italian Bread	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	61% 0.55mg	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	196% 15.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	97% 2.23mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	187% 2803mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	7.3% 271g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Italian Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Italian Bread:

• 1 pound of Cassava has more Vitamin C than Italian Bread.
• While 1 lb of Italian Bread contains 6.7 times more Vitamin B1, 6.7 times more Vitamin B2, 5.3 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Italian Bread provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin K
• 1 pound of Italian Bread have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cassava vs Italian Bread:

• 1 pound of Cassava has 2.2 times more Potassium than Italian Bread.
• While 1 lb of Italian Bread contains 6.6 times more Calcium, 12.8 times more Iron, 1.3 times more Manganese, 3.5 times more Phosphorus, 24.6 times more Selenium, 44.1 times more Sodium and 2.3 times more Zinc than Raw Cassava.
• Both Cassava and Italian Bread contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Italian Bread contains 1.6 times more Energy, 9.8 times more Fat, 8 times more Omega 3, 36.7 times more Omega 6, 1.3 times more Carbohydrate, 2.8 times more Sugars and 7 times more Protein than Raw Cassava.
• Both Cassava and Italian Bread offer comparable quantities of Fiber per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6