Comparing Nutrients in 5 ounces Cassava VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cassava	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	7.82% 227kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	5.92% 1g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	4.48% 3.25g	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	44.8% 17g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	8.4% 0.11mg	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	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.4% 29mg	0.63% 0.57mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	21% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	28% 0.64mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Rye Reduced-calorie Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Rye Reduced-calorie Bread:

• 5 ounces of Cassava have 51.5 times more Vitamin C than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 4.2 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Rye Reduced-calorie Bread provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Rye Reduced-calorie Bread:

• 5 ounces of Cassava have 2.8 times more Potassium than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 4.8 times more Calcium, 1.3 times more Copper, 11.5 times more Iron, 2.9 times more Phosphorus, 39.9 times more Selenium, 36.6 times more Sodium and 1.9 times more Zinc than Raw Cassava.
• Both Cassava and Rye Reduced-calorie Bread contain similar levels of Magnesium and Manganese per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rye Reduced-calorie Bread contain 1.3 times more Energy, 10.4 times more Fat, 2.4 times more Omega 3, 22.2 times more Omega 6, 1.3 times more Sugars, 6.7 times more Fiber and 6.7 times more Protein than Raw Cassava.
• Both Cassava and Rye Reduced-calorie Bread offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6