Comparing Nutrients in 1 pound Cassava VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Cassava	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	25% 726kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	176% 229g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	43% 31g	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	13% 9.34g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	61% 23g	38g per day for Men 19-50 years
Protein	11% 6.17g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cassava	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	110% 17.6mg	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	13% 0.17mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	NA	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	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	48.4% 0.44mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	41% 0.94mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.3% 271g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Schar, Gluten-Free, Classic White Rolls per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Schar, Gluten-Free, Classic White Rolls:

• 1 pound of Cassava has 2.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 1 lb of Schar, Gluten-Free, Classic White Rolls contains 7.1 times more Vitamin B1, 10 times more Vitamin B2 and 4.5 times more Vitamin B3 than Raw Cassava.

Comparing minerals per 1 pound for Cassava vs Schar, Gluten-Free, Classic White Rolls:

• 1 pound of Cassava has 1.6 times more Magnesium, 1.9 times more Manganese and 3.6 times more Potassium than Schar, Gluten-Free, Classic White Rolls.
• While 1 lb of Schar, Gluten-Free, Classic White Rolls contains 11.3 times more Calcium, 13.2 times more Iron, 1.9 times more Phosphorus, 42.4 times more Sodium and 1.6 times more Zinc than Raw Cassava.
• Both Cassava and Schar, Gluten-Free, Classic White Rolls contain similar levels of Copper per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Schar, Gluten-Free, Classic White Rolls contains 1.5 times more Energy, 9.5 times more Fat, 19.1 times more Omega 6, 1.3 times more Carbohydrate, 4 times more Sugars, 2.8 times more Fiber and 2.5 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3 in one pound.