Comparing Nutrients in 300 calories Cassava VS Plain Chapati Bread

Weight per 300 calories

• Cassava: 188g
• Plain Chapati Bread: 101g

Commercially Prepared Plain Chapati Bread has 1.9 times more energy per unit of mass than Raw Cassava, which is high in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Plain Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Cassava	Plain Chapati Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	36% 47g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	3.8% 2.75g	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	0.75% 0.55g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	13% 4.95g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	21% 0.27mg	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	12.7% 50.6μg	15.4% 61.6μg	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	43% 38.6mg	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	2.38% 0.36mg	5.93% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	3% 30mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	28.3% 0.25mg	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	6.33% 0.51mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	15% 62.6mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	55% 1.26mg	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	7.23% 50.6mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	99% 54.2μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.02% 112g	0.9% 33.3g	3700g per day for Men 19-50 years

Cassava VS Plain Chapati Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Plain Chapati Bread?

Lets compare vitamin content per 300 calories of Cassava vs Plain Chapati Bread:

• 300 kcal of Commercially Prepared Plain Chapati Bread contain 3.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Plain Chapati Bread provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cassava vs Plain Chapati Bread:

• 300 calories of Cassava have 1.9 times more Potassium than Plain Chapati Bread.
• While 300 kcal of Commercially Prepared Plain Chapati Bread contain 3.1 times more Calcium, 1.4 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 3.7 times more Phosphorus, 41.3 times more Selenium, 15.7 times more Sodium and 2.5 times more Zinc than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.5 times more Carbohydrate than Plain Chapati Bread.
• While 300 kcal of Commercially Prepared Plain Chapati Bread contain 14.3 times more Fat, 14.2 times more Saturated Fat, 4.2 times more Omega 3, 17.1 times more Omega 6, 1.5 times more Fiber and 4.5 times more Protein than Raw Cassava.
• Both Cassava and Plain Chapati Bread offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein