Comparing Nutrients in 7 ounces Cassava VS Andrea's, Gluten Free Soft Dinner Roll

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Cassava	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	11% 318kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	61.4% 80g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.16% 5.9g	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	4.24% 3.08g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15% 5.75g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	21.4% 0.28mg	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	13.4% 53.6μg	15.4% 61.5μg	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	45.4% 41mg	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	2.5% 0.38mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	24.5% 0.22mg	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	6.7% 0.54mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	58% 1.33mg	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	7.65% 53.6mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Andrea's, Gluten Free Soft Dinner Roll per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Andrea's, Gluten Free Soft Dinner Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Andrea's, Gluten Free Soft Dinner Roll:

• 7 oz of Andrea's, Gluten Free Soft Dinner Roll contain 2.9 times more Vitamin B1, 1.6 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Cassava.
• Both Cassava and Andrea's, Gluten Free Soft Dinner Roll provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Cassava vs Andrea's, Gluten Free Soft Dinner Roll:

• 7 ounces of Cassava have 1.6 times more Potassium than Andrea's, Gluten Free Soft Dinner Roll.
• While 7 oz of Andrea's, Gluten Free Soft Dinner Roll contain 2.6 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 4.7 times more Phosphorus, 13.1 times more Selenium, 38.9 times more Sodium and 2.3 times more Zinc than Raw Cassava.
• Both Cassava and Andrea's, Gluten Free Soft Dinner Roll contain similar levels of Copper per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Andrea's, Gluten Free Soft Dinner Roll contain 1.6 times more Energy, 29.3 times more Fat, 1.8 times more Sugars, 1.6 times more Fiber and 4.2 times more Protein than Raw Cassava.
• Both Cassava and Andrea's, Gluten Free Soft Dinner Roll offer comparable quantities of Carbohydrate per seven ounces.