Comparing Nutrients in 5 ounces Cassava VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	7.82% 227kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.47% 1.27g	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	86.4% 112g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	41% 15.6g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	22.5% 0.29mg	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	8.86% 35.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	32% 0.29mg	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	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	29.8% 0.68mg	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	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dry Corn Gluten-free Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Dry Corn Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Dry Corn Gluten-free Pasta:

• 5 ounces of Cassava have more Vitamin C than Dry Corn Gluten-free Pasta.
• While 5 oz of Dry Corn Gluten-free Pasta contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 4.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cassava vs Dry Corn Gluten-free Pasta:

• 5 oz of Dry Corn Gluten-free Pasta contain 2 times more Copper, 3.4 times more Iron, 5.7 times more Magnesium, 1.3 times more Manganese, 9.4 times more Phosphorus, 11.3 times more Selenium and 5.3 times more Zinc than Raw Cassava.
• Both Cassava and Dry Corn Gluten-free Pasta contain similar levels of Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Corn Gluten-free Pasta contain 2.2 times more Energy, 7.4 times more Fat, 28 times more Omega 6, 2.1 times more Carbohydrate, 6.1 times more Fiber and 5.5 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3 in five ounces.