Comparing Nutrients in 1 pound Cassava VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Cassava	Dark Rye Flour	Recommended Dietary Allowance
Energy	25% 726kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	239% 311g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	284% 108g	38g per day for Men 19-50 years
Protein	11% 6.17g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	155% 2mg	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	37.4% 150μg	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	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dark Rye Flour	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	282% 2.54mg	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	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	1196% 27.5mg	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	323% 2263mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	208% 23mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dark Rye Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Dark Rye Flour:

• 1 pound of Cassava has more Vitamin C than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 3.6 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, 13.6 times more Vitamin B5, 5 times more Vitamin B6, 14.4 times more Vitamin E and 3.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Dark Rye Flour provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Dark Rye Flour:

• 1 lb of Dark Rye Flour contains 2.3 times more Calcium, 5.6 times more Copper, 18.4 times more Iron, 7.6 times more Magnesium, 15.8 times more Manganese, 18.5 times more Phosphorus, 2.6 times more Potassium, 25.7 times more Selenium and 14.8 times more Zinc than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Rye Flour contains 2 times more Energy, 7.9 times more Fat, 8.6 times more Omega 3, 28.1 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Sugars, 13.2 times more Fiber and 11.7 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6