Comparing Nutrients in 5 ounces Cassava VS Dry Mix Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dry Mix Bread Stuffing	12%	8%	80%

Macro Nutrients

	Cassava	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Energy	7.82% 227kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	83% 108g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	16% 11.7g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dry Mix Bread Stuffing	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	70.4% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	51% 8.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	16.6% 0.22mg	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	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	37.5% 0.34mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	36.6% 0.84mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	133% 1992mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.16% 5.95g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Cassava vs Dry Mix Bread Stuffing:

• 5 ounces of Cassava have more Vitamin C than Dry Mix Bread Stuffing.
• While 5 oz of Dry Mix Bread Stuffing contain 6.9 times more Vitamin B1, 8.4 times more Vitamin B2, 6.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 6.2 times more Vitamin B9 and 2 times more Vitamin E than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• 5 ounces of Dry Mix Bread Stuffing have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dry Mix Bread Stuffing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 oz of Dry Mix Bread Stuffing contain 6.1 times more Calcium, 2.4 times more Copper, 14.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 5.2 times more Phosphorus, 68.6 times more Selenium, 100.4 times more Sodium and 2.7 times more Zinc than Raw Cassava.
• Both Cassava and Dry Mix Bread Stuffing 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 oz of Dry Mix Bread Stuffing contain 2.4 times more Energy, 12.1 times more Fat, 11.4 times more Saturated Fat, 2.2 times more Omega 3, 21.1 times more Omega 6, 2 times more Carbohydrate, 4.9 times more Sugars, 1.8 times more Fiber and 8.1 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6