Comparing Nutrients in 1 pound Cassava VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Cassava	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	25% 726kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	108% 140g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.5% 2.54g	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	0.19% 0.14g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11% 6.17g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Enriched Pasta	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	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	17% 0.22mg	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	82.8% 331μg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	63.5% 1.46mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	7.3% 271g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Enriched Pasta per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Cooked Enriched Pasta:

• 1 pound of Cassava has 1.8 times more Vitamin B6 and more Vitamin C than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Cooked Enriched Pasta provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Enriched Pasta have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Cooked Enriched Pasta:

• 1 pound of Cassava has 6.2 times more Potassium than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 4.7 times more Iron, 2.1 times more Phosphorus, 37.7 times more Selenium and 1.5 times more Zinc than Raw Cassava.
• Both Cassava and Cooked Enriched Pasta contain similar levels of Copper, Magnesium and Manganese per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• 1 pound of Cooked Enriched Pasta lack sufficient amounts of Potassium
• Both Raw Cassava as well as Cooked Enriched Pasta lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.2 times more Carbohydrate and 3 times more Sugars than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 4.3 times more Protein than Raw Cassava.
• Both Cassava and Cooked Enriched Pasta offer comparable quantities of Energy and Fiber per one pound.
• Both Raw Cassava as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in one pound.