Comparing Nutrients in 5 ounces Cassava VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Cassava	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	7.82% 227kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	47.6% 62g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	16.5% 12g	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	6.7% 2.55g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Cassava	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	4.36% 0.057mg	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	9.57% 38.3μg	24.5% 98μg	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	32.4% 29mg	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	1.8% 0.27mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	20% 0.18mg	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	4.8% 0.38mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	47% 1.08mg	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	5.47% 38.3mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	1.47% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Toasted Oat Bran Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Toasted Oat Bran Bread:

• 5 ounces of Cassava have 2.2 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 5.1 times more Vitamin B1, 7.1 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Cassava.
• Both Cassava and Toasted Oat Bran Bread provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• 5 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Toasted Oat Bran Bread:

• 5 ounces of Cassava have 2.2 times more Potassium than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 4.4 times more Calcium, 1.3 times more Copper, 12.7 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 47.1 times more Selenium, 27.6 times more Sodium and 3.1 times more Zinc than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Oat Bran Bread contain 1.6 times more Energy, 17.1 times more Fat, 10.4 times more Saturated Fat, 6.7 times more Omega 3, 54.6 times more Omega 6, 5 times more Sugars, 2.7 times more Fiber and 8.4 times more Protein than Raw Cassava.
• Both Cassava and Toasted Oat Bran Bread offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6