Comparing Nutrients in 300 calories Cassava VS Cooked 51% Whole Wheat Pasta

Weight per 300 calories

• Cassava: 188g
• Cooked 51% Whole Wheat Pasta: 189g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cassava or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Cassava	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	2.2% 1.6g	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	0.18% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	23% 8.68g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked 51% Whole Wheat Pasta	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	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	14% 0.18mg	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	9.43% 37.7μg	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	1.26% 0.19mg	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	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3% 30mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	41.7% 0.38mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	84.7% 1.95mg	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	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.1% 115g	3700g per day for Men 19-50 years

Cassava VS Cooked 51% Whole Wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 300 calories of Cassava vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Cassava have 1.3 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cassava vs Cooked 51% Whole Wheat Pasta:

• 300 calories of Cassava have 3.5 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Copper, 6.1 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 4.1 times more Phosphorus, 49.2 times more Selenium and 3.3 times more Zinc than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.2 times more Carbohydrate than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 17.1 times more Omega 6, 2.6 times more Fiber and 4.3 times more Protein than Raw Cassava.
• Both Cassava and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 300 calories.