Comparing Nutrients in 300 calories Cooked Whole-wheat Pasta VS Cassava

Weight per 300 calories

• Cooked Whole-wheat Pasta: 201g
• Cassava: 188g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Whole-wheat Pasta	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.5g	55% 71.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	4.4% 3.2g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20.7% 7.85g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	21.5% 12g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	12.7% 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	10.6% 42.3μg	12.7% 50.6μg	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% 0mg	43% 38.6mg	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	3.1% 0.46mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Cassava	Recommended Dietary Allowance
Calcium	2.6% 26mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	21% 0.19mg	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	43.3% 3.46mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	31.3% 0.72mg	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	36.5% 256mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.05mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.02% 112g	3700g per day for Men 19-50 years

Cooked Whole-wheat Pasta VS Cassava Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cooked Whole-wheat Pasta vs Cassava:

• 300 calories of Cooked Whole-wheat Pasta have 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.7 times more Vitamin B5 than Cassava.
• While 300 kcal of Raw Cassava contain more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Cassava provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• Both Cooked Whole-wheat Pasta as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Whole-wheat Pasta vs Cassava:

• 300 calories of Cooked Whole-wheat Pasta have 2.4 times more Copper, 6.8 times more Iron, 2.8 times more Magnesium, 3.7 times more Manganese, 5.1 times more Phosphorus, 55.7 times more Selenium and 4.2 times more Zinc than Cassava.
• While 300 kcal of Raw Cassava contain 2.6 times more Potassium than Cooked Whole-wheat Pasta.
• 300 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Potassium
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Cooked Whole-wheat Pasta as well as Raw Cassava lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Whole-wheat Pasta have 18.1 times more Omega 6, 2.3 times more Fiber and 4.7 times more Protein than Cassava.
• Both Cooked Whole-wheat Pasta and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Cooked Whole-wheat Pasta as well as Raw Cassava provide inadequate amounts of Omega 3 in 300 calories.