Comparing Nutrients in 500 calories Oatmeal Reduced-calorie Bread VS Cassava

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Cassava: 313g

Oatmeal Reduced-calorie Bread has 1.3 times more energy per 100g than Cassava. It has above average energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Oatmeal Reduced-calorie Bread or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Cassava	3%	2%	95%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	15% 5.63g	38g per day for Men 19-50 years
Protein	32.3% 18g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	32.7% 131μg	21% 84.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	71.5% 64.4mg	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	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Cassava	Recommended Dietary Allowance
Calcium	27.4% 274mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	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	68.5% 5.48mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	34% 238mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	2.83% 105g	5.04% 187g	3700g per day for Men 19-50 years

Oatmeal Reduced-calorie Bread VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oatmeal Reduced-calorie Bread or Cassava?

Lets compare vitamin content per 500 calories of Oatmeal Reduced-calorie Bread vs Cassava:

• 500 calories of Oatmeal Reduced-calorie Bread have 3 times more Vitamin B1, 4.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B9 than Cassava.
• While 500 kcal of Raw Cassava contain 2.6 times more Vitamin B6 and 135.2 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• 500 calories of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin B6 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Oatmeal Reduced-calorie Bread as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oatmeal Reduced-calorie Bread vs Cassava:

• 500 calories of Oatmeal Reduced-calorie Bread have 5.5 times more Calcium, 6.5 times more Iron, 2.8 times more Phosphorus, 25 times more Selenium, 21.1 times more Sodium and 1.9 times more Zinc than Cassava.
• While 500 kcal of Raw Cassava contain 1.3 times more Copper and 2.9 times more Potassium than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Cassava contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Oatmeal Reduced-calorie 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 Oatmeal Reduced-calorie Bread have 30.7 times more Omega 6 and 4.3 times more Protein than Cassava.
• Both Oatmeal Reduced-calorie Bread and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Oatmeal Reduced-calorie Bread as well as Raw Cassava provide inadequate amounts of Omega 3 in 500 calories.