Comparing Nutrients in 5 ounces Prepared Dry Mix Stuffing Bread VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Prepared Dry Mix Stuffing Bread	6%	56%	38%
Cassava	3%	2%	95%

Macro Nutrients

	Prepared Dry Mix Stuffing Bread	Cassava	Recommended Dietary Allowance
Energy	9.53% 276kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	20.5% 26.7g	41.5% 54g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	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	3% 1.13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Prepared Dry Mix Stuffing Bread	Cassava	Recommended Dietary Allowance
Vitamin A	18% 162μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	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	13% 52.4μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	12.7% 1.9mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Dry Mix Stuffing Bread	Cassava	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.77% 70.7μg	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	17% 1.35mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	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	7.7% 54mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	30.4% 16.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	45.3% 679mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Dry Mix Stuffing Bread VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Prepared Dry Mix Stuffing 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 Prepared Dry Mix Stuffing Bread vs Cassava:

• 5 ounces of Prepared Dry Mix Stuffing Bread have 114 times more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B9, 7.1 times more Vitamin E and 6.9 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 2.3 times more Vitamin B6 and more Vitamin C than Bread, stuffing, dry mix, prepared.
• Both Prepared Dry Mix Stuffing Bread and Cassava provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Prepared Dry Mix Stuffing Bread have insufficient amounts of Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Bread, stuffing, dry mix, prepared as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Prepared Dry Mix Stuffing Bread vs Cassava:

• 5 ounces of Prepared Dry Mix Stuffing Bread have 1.9 times more Calcium, 3.5 times more Iron, 1.4 times more Phosphorus, 16.9 times more Selenium and 34.2 times more Sodium than Cassava.
• While 5 oz of Raw Cassava contain 1.6 times more Copper, 1.9 times more Magnesium, 2.6 times more Manganese, 4 times more Potassium and 1.5 times more Zinc than Bread, stuffing, dry mix, prepared.
• 5 ounces of Prepared Dry Mix Stuffing Bread lack sufficient amounts of Potassium
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared Dry Mix Stuffing Bread have 1.2 times more Energy, 43 times more Fat, 31.3 times more Saturated Fat, 17.2 times more Omega 3, 101.8 times more Omega 6 and 2 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 2 times more Carbohydrate and 2.3 times more Fiber than Bread, stuffing, dry mix, prepared.
• Both Prepared Dry Mix Stuffing Bread and Cassava offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6