Comparing Nutrients in 7 ounces Toasted Multi-grain Bread VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Toasted Multi-grain Bread	Cassava	Recommended Dietary Allowance
Energy	19.7% 572kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	5.88% 1.9g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	58% 75.5g	130g per day for Men 19-50 years
Sugars	19% 13.8g	4.65% 3.37g	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	7.3% 5.3g	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	% 3.65g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	51.5% 29g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	13.4% 0.17mg	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	34.7% 139μg	13.4% 53.6μg	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	0.22% 0.2mg	45.4% 41mg	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	5.3% 0.79mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Cassava	Recommended Dietary Allowance
Calcium	22% 220mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	22% 0.2mg	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	67.5% 5.4mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	33% 0.76mg	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	70% 490mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Multi-grain Bread versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Multi-grain Bread vs Cassava:

• 7 ounces of Toasted Multi-grain Bread have 2.8 times more Vitamin B1, 3 times more Vitamin B2, 5.1 times more Vitamin B3, 3.4 times more Vitamin B5, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.1 times more Vitamin E than Cassava.
• While 7 oz of Raw Cassava contain 206 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• 7 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• Both Toasted Multi-grain Bread with Whole-grain as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Toasted Multi-grain Bread vs Cassava:

• 7 ounces of Toasted Multi-grain Bread have 6.9 times more Calcium, 3.1 times more Copper, 10.1 times more Iron, 4 times more Magnesium, 5.7 times more Manganese, 9.1 times more Phosphorus, 51.1 times more Selenium, 29.6 times more Sodium and 5.4 times more Zinc than Cassava.
• Both Toasted Multi-grain Bread and Cassava contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Multi-grain Bread have 1.8 times more Energy, 16.4 times more Fat, 12.8 times more Saturated Fat, 13.1 times more Omega 3, 56.6 times more Omega 6, 1.2 times more Carbohydrate, 4.1 times more Sugars, 4.5 times more Fiber and 10.7 times more Protein than Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6