Comparing Nutrients in 1 pound Cassava VS Toasted Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Cassava	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	25% 726kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	128% 167g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	18% 13g	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	68% 26g	38g per day for Men 19-50 years
Protein	11% 6.17g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cassava	Toasted Sprouted Wheat 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	71.8% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	73.3% 0.95mg	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	0% 0μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	114% 1.03mg	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	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	NA	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	124% 871mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	7.3% 271g	5.7% 211g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Toasted Sprouted Wheat Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Toasted Sprouted Wheat Bread:

• 1 pound of Cassava has more Vitamin B9 and more Vitamin C than Toasted Sprouted Wheat Bread.
• While 1 lb of Toasted Sprouted Wheat Bread contains 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E
• 1 pound of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Toasted Sprouted Wheat Bread:

• 1 pound of Cassava has 1.3 times more Potassium than Toasted Sprouted Wheat Bread.
• While 1 lb of Toasted Sprouted Wheat Bread contains 2.3 times more Copper, 7.6 times more Iron, 3.4 times more Magnesium, 7.1 times more Phosphorus, 46.6 times more Selenium, 36.8 times more Sodium and 4 times more Zinc than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sprouted Wheat Bread contains 1.3 times more Energy, 1.7 times more Sugars, 3.2 times more Fiber and 10.5 times more Protein than Raw Cassava.
• Both Cassava and Toasted Sprouted Wheat Bread offer comparable quantities of Carbohydrate per one pound.
• Both Raw Cassava as well as Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in one pound.