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

Macros Ratio

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

Macro Nutrients

	Cassava	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	7.82% 227kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	27% 4.6g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	4% 2.9g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Cassava	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	18% 162μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	4.25% 0.055mg	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	13% 52.4μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.77% 70.7μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	9% 0.21mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.5% 92g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Cassava have 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 Prepared Dry Mix Stuffing Bread.
• While 5 oz of Bread, stuffing, dry mix, prepared contain 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 Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium
• 5 ounces of Prepared Dry Mix Stuffing Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

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