Comparing Nutrients in 5 ounces Cassava VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Cassava	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	7.82% 227kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	6.53% 4.73g	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	1.54% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	19% 7.23g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	4.03% 0.052mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.4% 29mg	NA	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	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	13.7% 0.12mg	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	56% 4.5mg	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	11% 0.25mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	1.7% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Cassava have 2.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 5.9 times more Vitamin B1, 10.5 times more Vitamin B2 and 4 times more Vitamin B3 than Raw Cassava.

Comparing minerals per 5 ounces for Cassava vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Cassava have 1.9 times more Magnesium, 2.2 times more Manganese and 4.1 times more Potassium than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 9.9 times more Calcium, 11.7 times more Iron, 2 times more Phosphorus, 31.5 times more Sodium and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Copper per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Raw Cassava as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 1.5 times more Energy, 16 times more Fat, 13.2 times more Saturated Fat, 15.5 times more Omega 6, 2 times more Sugars, 2.8 times more Fiber and 2.8 times more Protein than Raw Cassava.
• Both Cassava and Schar, Gluten-Free, Wheat-Free, Classic White Bread offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3 in five ounces.