Comparing Nutrients in 5 ounces Multi-grain Bread VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Multi-grain Bread	Cassava	Recommended Dietary Allowance
Energy	13% 376kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.24g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.4g	41.5% 54g	130g per day for Men 19-50 years
Sugars	12.5% 9.06g	3.32% 2.4g	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	4.8% 3.47g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	34% 19g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	9.6% 0.12mg	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	26.6% 106μg	9.57% 38.3μg	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	0.16% 0.14mg	32.4% 29mg	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	3.5% 0.52mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Cassava	Recommended Dietary Allowance
Calcium	14.6% 146mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	15.7% 0.14mg	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	44.3% 3.54mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	23.7% 0.54mg	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	46% 323mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Multi-grain Bread versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Multi-grain Bread vs Cassava:

• 5 ounces of Multi-grain Bread have 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.9 times more Vitamin E than Cassava.
• While 5 oz of Raw Cassava contain 206 times more Vitamin C than Multi-grain Bread.
• 5 ounces of Multi-grain Bread have insufficient amounts of Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• Both Multi-grain Bread as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Multi-grain Bread vs Cassava:

• 5 ounces of Multi-grain Bread have 6.4 times more Calcium, 2.8 times more Copper, 9.3 times more Iron, 3.7 times more Magnesium, 5.3 times more Manganese, 8.4 times more Phosphorus, 47 times more Selenium, 27.2 times more Sodium and 5 times more Zinc than Cassava.
• Both Multi-grain Bread and Cassava contain similar levels of Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multi-grain Bread have 1.7 times more Energy, 15.1 times more Fat, 11.8 times more Saturated Fat, 12.1 times more Omega 3, 52.1 times more Omega 6, 3.8 times more Sugars, 4.1 times more Fiber and 9.8 times more Protein than Cassava.
• Both Multi-grain Bread and Cassava offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6