Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Cassava	3%	2%	95%

Macro Nutrients

	Multicereal Kaiser Roll	Cassava	Recommended Dietary Allowance
Energy	42.7% 1238kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	133% 173g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	10.6% 7.7g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 9.07g	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	69.7% 39g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Cassava	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.2% 6.67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	30.6% 122μg	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	0.2% 0.18mg	104% 93mg	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	34% 5.13mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Cassava	Recommended Dietary Allowance
Calcium	38.6% 386mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	50.4% 0.45mg	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	181% 14.5mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	75.7% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	34.3% 15.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	121% 844mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	4.4% 163g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Multicereal Kaiser Roll vs Cassava:

• 1 pound of Multicereal Kaiser Roll has 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 5.9 times more Vitamin E and 1.5 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 515 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Multicereal Kaiser Roll vs Cassava:

• 1 pound of Multicereal Kaiser Roll has 5.3 times more Calcium, 3.6 times more Copper, 11.9 times more Iron, 3.7 times more Magnesium, 3.4 times more Manganese, 6.9 times more Phosphorus, 34.3 times more Selenium, 42.9 times more Sodium and 4.8 times more Zinc than Cassava.
• Both Multicereal Kaiser Roll and Cassava contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multicereal Kaiser Roll has 1.7 times more Energy, 19.3 times more Fat, 9.5 times more Saturated Fat, 52.9 times more Omega 3, 62.5 times more Omega 6, 1.6 times more Sugars, 2.6 times more Fiber and 6.3 times more Protein than Cassava.
• Both Multicereal Kaiser Roll and Cassava offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6