Comparing Nutrients in 1 pound Cassava VS Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Cassava	Raisin Bread	Recommended Dietary Allowance
Energy	25% 726kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	182% 237g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	11% 6.17g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cassava	Raisin 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	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	24% 0.31mg	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	38.6% 154μg	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	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Raisin Bread	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	100% 0.9mg	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	104% 8.3mg	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	99% 2.27mg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	118% 1769mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	7.3% 271g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Raisin Bread per 1 lb

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

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

• 1 pound of Cassava has 1.3 times more Vitamin B6 and 206 times more Vitamin C than Raisin Bread.
• While 1 lb of Unenriched Raisin Bread contains 2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Cassava.
• 1 pound of Raisin Bread have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cassava vs Raisin Bread:

• 1 lb of Unenriched Raisin Bread contains 4.1 times more Calcium, 2 times more Copper, 6.8 times more Iron, 1.3 times more Manganese, 4 times more Phosphorus, 27.9 times more Sodium and 2.1 times more Zinc than Raw Cassava.
• Both Cassava and Raisin Bread contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Unenriched Raisin Bread contains 1.7 times more Energy, 15.7 times more Fat, 14.6 times more Saturated Fat, 2.2 times more Omega 3, 20 times more Omega 6, 1.4 times more Carbohydrate, 2.4 times more Fiber and 5.8 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6