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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked 51% Whole Wheat Pasta	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	9.43% 37.7μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	43% 38.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.26% 0.19mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cassava	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	39% 3.1mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	29.6% 208mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.02% 112g	3700g per day for Men 19-50 years

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

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

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

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

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

• 300 calories of Cooked 51% Whole Wheat Pasta have 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 Cassava.
• While 300 kcal of Raw Cassava contain 3.5 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Cassava lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked 51% Whole Wheat Pasta have 17.1 times more Omega 6, 2.6 times more Fiber and 4.3 times more Protein than Cassava.
• Both Cooked 51% 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 Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Cassava provide inadequate amounts of Omega 3 in 300 calories.