Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta VS Cassava

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• Cassava: 313g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	91% 119g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	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	0.3% 0.22g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	15% 5.63g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	15.7% 63μg	21% 84.4μg	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	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	2.1% 0.31mg	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

	Cooked 51% Whole Wheat Pasta	Cassava	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	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	65% 5.2mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	49.4% 346mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	5.16% 191g	5.04% 187g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or Cassava?

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta vs Cassava:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta vs Cassava:

• 500 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 500 kcal of Raw Cassava contain 3.5 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 500 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 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 500 calories.