Comparing Nutrients in 300 calories Cassava VS Toasted Sprouted Wheat Bread

Weight per 300 calories

• Cassava: 188g
• Toasted Sprouted Wheat Bread: 146g

Toasted Sprouted Wheat Bread has 1.3 times more energy per unit of mass than Raw Cassava, which is above average in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Toasted Sprouted Wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Cassava	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	41.4% 54g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	5.77% 4.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.9% 3.38g	22% 8.34g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cassava	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	23.6% 0.31mg	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	0% 0μg	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	43% 38.6mg	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	2.38% 0.36mg	3.5% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	1.46% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	3% 30mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	36.7% 0.33mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	NA	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	9.25% 315mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	86.7% 47.7μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	50.2% 754mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.02% 112g	1.84% 68.2g	3700g per day for Men 19-50 years

Cassava VS Toasted Sprouted Wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Toasted Sprouted Wheat Bread?

Lets compare vitamin content per 300 calories of Cassava vs Toasted Sprouted Wheat Bread:

• 300 calories of Cassava have more Vitamin B9 and more Vitamin C than Toasted Sprouted Wheat Bread.
• While 300 kcal of Toasted Sprouted Wheat Bread contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Cassava.
• 300 calories of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Toasted Sprouted Wheat Bread:

• 300 calories of Cassava have 1.6 times more Potassium than Toasted Sprouted Wheat Bread.
• While 300 kcal of Toasted Sprouted Wheat Bread contain 1.8 times more Copper, 6 times more Iron, 2.6 times more Magnesium, 5.6 times more Phosphorus, 36.3 times more Selenium, 28.7 times more Sodium and 3.1 times more Zinc than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Raw Cassava as well as Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.3 times more Carbohydrate than Toasted Sprouted Wheat Bread.
• While 300 kcal of Toasted Sprouted Wheat Bread contain 2.5 times more Fiber and 8.2 times more Protein than Raw Cassava.
• Both Cassava and Toasted Sprouted Wheat Bread offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.