Comparing Nutrients in 500 calories Cassava VS Cooked Whole-wheat Pasta

Weight per 500 calories

• Cassava: 313g
• Cooked Whole-wheat Pasta: 336g

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

Discover which food has more nutrients per 500 calories - Cassava or Cooked Whole-wheat Pasta?

Macros Ratio

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

Macro Nutrients

	Cassava	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	5.9% 5.74g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	7.55% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	77.6% 101g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	3.47% 2.5g	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	0.32% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	15% 5.63g	34.4% 13g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	24% 0.31mg	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	21% 84.4μg	17.6% 70.5μg	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	71.5% 64.4mg	0% 0mg	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	3.96% 0.59mg	5.15% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	1.68% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	5% 50mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	84% 0.76mg	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	10.5% 0.84mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	193% 4.43mg	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	12% 84.4mg	61% 426mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	221% 122μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	0.89% 13.4mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5.6% 207g	3700g per day for Men 19-50 years

Cassava VS Cooked Whole-wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Cooked Whole-wheat Pasta?

Lets compare vitamin content per 500 calories of Cassava vs Cooked Whole-wheat Pasta:

• 500 calories of Cassava have more Vitamin C than Cooked Whole-wheat Pasta.
• While 500 kcal of Cooked Whole-wheat Pasta contain 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 Raw Cassava.
• Both Cassava and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• 500 calories of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Cooked Whole-wheat Pasta:

• 500 calories of Cassava have 2.6 times more Potassium than Cooked Whole-wheat Pasta.
• While 500 kcal of Cooked Whole-wheat Pasta contain 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 Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Selenium and Zinc
• 500 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Potassium
• Both Raw Cassava as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Whole-wheat Pasta contain 18.1 times more Omega 6, 2.3 times more Fiber and 4.7 times more Protein than Raw Cassava.
• Both Cassava and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Cassava as well as Cooked Whole-wheat Pasta provide inadequate amounts of Omega 3 in 500 calories.