Comparing Nutrients in 7 ounces Cassava VS Dry Mix Cornbread Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dry Mix Cornbread Bread Stuffing	10%	10%	80%

Macro Nutrients

	Cassava	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Energy	11% 318kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	117% 152g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	36% 26g	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	9.4% 3.57g	74.7% 28.4g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	60.4% 9.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	22.3% 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	13.4% 53.6μg	87% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	7.7% 6.95mg	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	NA	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	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	50.3% 0.45mg	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	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	45.6% 1.05mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	107% 58.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	189% 2836mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dry Mix Cornbread Bread Stuffing per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Dry Mix Cornbread Bread Stuffing:

• 7 ounces of Cassava have 5.9 times more Vitamin C than Dry Mix Cornbread Bread Stuffing.
• While 7 oz of Dry Mix Cornbread Bread Stuffing contain 5.9 times more Vitamin B1, 7.3 times more Vitamin B2, 5.7 times more Vitamin B3, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.5 times more Vitamin B9 than Raw Cassava.
• Both Raw Cassava as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Dry Mix Cornbread Bread Stuffing:

• 7 ounces of Cassava have 1.3 times more Potassium than Dry Mix Cornbread Bread Stuffing.
• While 7 oz of Dry Mix Cornbread Bread Stuffing contain 4.9 times more Calcium, 2.3 times more Copper, 12 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 4.2 times more Phosphorus, 42.3 times more Selenium, 102.1 times more Sodium and 2.2 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Mix Cornbread Bread Stuffing contain 2.4 times more Energy, 15 times more Fat, 12.5 times more Saturated Fat, 2.8 times more Omega 3, 32 times more Omega 6, 2 times more Carbohydrate, 7.7 times more Sugars, 7.9 times more Fiber and 7.4 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6