Comparing Nutrients in 500 calories 51% whole wheat Pasta VS Cassava

Weight per 500 calories

• 51% whole wheat Pasta: 138g
• Cassava: 313g

51% whole wheat Pasta has 2.3 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 - 51% whole wheat Pasta or Cassava?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cassava	3%	2%	95%

Macro Nutrients

	51% whole wheat Pasta	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	7.03% 1.2g	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	77.7% 101g	91% 119g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	36.7% 14g	15% 5.63g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	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	42.7% 0.51mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	20.4% 81.5μg	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	1.57% 0.23mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.24μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cassava	Recommended Dietary Allowance
Calcium	3.73% 37.3mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	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	57.5% 4.6mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	34.2% 144mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	56.6% 396mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	5.04% 187g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - 51% whole wheat Pasta or Cassava?

Lets compare vitamin content per 500 calories of 51% whole wheat Pasta vs Cassava:

• 500 calories of 51% whole wheat Pasta have 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cassava.
• Both 51% whole wheat Pasta and Cassava provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Cassava have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for 51% whole wheat Pasta vs Cassava:

• 500 calories of 51% whole wheat Pasta have 1.9 times more Copper, 5.5 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 43.8 times more Selenium and 3.1 times more Zinc than Cassava.
• While 500 kcal of Raw Cassava contain 1.7 times more Potassium than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 500 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Dry 51% whole wheat Pasta with 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 51% whole wheat Pasta have 2.5 times more Fiber and 4.4 times more Protein than Cassava.
• Both 51% whole wheat Pasta and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.