Comparing Nutrients in 500 calories Refrigerated Whole Wheat Naan Bread VS Cassava

Weight per 500 calories

• Refrigerated Whole Wheat Naan Bread: 175g
• Cassava: 313g

Refrigerated Whole Wheat Naan Bread has 1.8 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Refrigerated Whole Wheat Naan Bread or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Cassava	3%	2%	95%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.82% 0.061g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0.6% 1.75mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.8g	91% 119g	130g per day for Men 19-50 years
Sugars	8.2% 5.94g	7.33% 5.3g	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	1.93% 1.4g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	15% 5.63g	38g per day for Men 19-50 years
Protein	32% 18g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Cassava	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	21% 0.28mg	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	7% 28μg	21% 84.4μg	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	71.5% 64.4mg	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	15.4% 2.3mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Cassava	Recommended Dietary Allowance
Calcium	10.3% 103mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	34.7% 0.31mg	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	38% 3.02mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	52% 1.2mg	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	47% 329mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	36.2% 20μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	54.4% 816mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	1.65% 61g	5.04% 187g	3700g per day for Men 19-50 years

Refrigerated Whole Wheat Naan Bread VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Refrigerated Whole Wheat Naan Bread or Cassava?

Lets compare vitamin content per 500 calories of Refrigerated Whole Wheat Naan Bread vs Cassava:

• 500 calories of Refrigerated Whole Wheat Naan Bread have 2.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.9 times more Vitamin E than Cassava.
• While 500 kcal of Raw Cassava contain 3 times more Vitamin B9 and more Vitamin C than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Whole Wheat Naan Bread and Cassava provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Refrigerated Whole Wheat Naan Bread have insufficient amounts of Vitamin B9 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin E
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Refrigerated Whole Wheat Naan Bread vs Cassava:

• 500 calories of Refrigerated Whole Wheat Naan Bread have 2.1 times more Calcium, 3.6 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 3.9 times more Phosphorus, 9.1 times more Selenium, 18.7 times more Sodium and 2 times more Zinc than Cassava.
• While 500 kcal of Raw Cassava contain 2.6 times more Potassium than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Whole Wheat Naan Bread and Cassava contain similar levels of Copper per 500 calories.
• 500 calories of Refrigerated Whole Wheat Naan Bread lack sufficient amounts of Potassium
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Refrigerated Whole Wheat Naan Bread have 13.4 times more Fat, 22 times more Saturated Fat, 21.4 times more Omega 6, 1.5 times more Fiber and 4.2 times more Protein than Cassava.
• While 500 kcal of Raw Cassava contain 1.5 times more Carbohydrate than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Whole Wheat Naan Bread and Cassava offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Cassava provide inadequate amounts of Omega 3 in 500 calories.