Comparing Nutrients in 7 ounces Cassava VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cassava	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	11% 318kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	105% 136g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	15.7% 11.4g	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	5.4% 3.93g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cassava	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	26% 0.34mg	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	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	5.95% 5.36mg	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	2.5% 0.38mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	54% 0.48mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	85% 1.95mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	278% 4167mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Seasoned Dry Bread Crumbs per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Seasoned Dry Bread Crumbs :

• 7 ounces of Cassava have 7.6 times more Vitamin C than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 11 times more Vitamin B1, 8.6 times more Vitamin B2, 7.2 times more Vitamin B3, 5.8 times more Vitamin B5, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and 24.2 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin B12 and Vitamin K
• Both Raw Cassava as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Seasoned Dry Bread Crumbs :

• 7 oz of Seasoned Grated Dry Bread Crumbs contain 11.4 times more Calcium, 2.4 times more Copper, 18.2 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 6.6 times more Phosphorus, 35.3 times more Selenium, 150 times more Sodium and 4.2 times more Zinc than Raw Cassava.
• Both Cassava and Seasoned Dry Bread Crumbs 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 oz of Seasoned Grated Dry Bread Crumbs contain 2.4 times more Energy, 19.6 times more Fat, 18.8 times more Saturated Fat, 12.7 times more Omega 3, 65.1 times more Omega 6, 1.8 times more Carbohydrate, 3.4 times more Sugars, 2.7 times more Fiber and 10.4 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6