Comparing Nutrients in 7 ounces Cassava VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Cassava	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	11% 318kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	18.8% 3.2g	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	72.2% 94g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	19% 13.7g	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	8.2% 5.93g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22% 8.33g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Cassava	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	19.4% 0.25mg	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	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	2.87% 2.58mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	36.4% 0.33mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	106% 2.44mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Rolls, hamburger or hot dog, wheat/cracked wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Cassava have 15.8 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 27 times more Vitamin A, 6.1 times more Vitamin B1, 6.1 times more Vitamin B2, 5.6 times more Vitamin B3, 6.1 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 3.6 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 7 ounces of Cassava have 1.5 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 7 oz of Rolls, hamburger or hot dog, wheat/cracked wheat contain 12.3 times more Calcium, 1.7 times more Copper, 10.8 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 5.7 times more Phosphorus, 38.1 times more Selenium, 33.1 times more Sodium and 3.4 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 Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.7 times more Energy, 12.9 times more Fat, 10.1 times more Saturated Fat, 10.9 times more Omega 3, 50.3 times more Omega 6, 4.1 times more Sugars, 2.3 times more Fiber and 8.6 times more Protein than Raw Cassava.
• Both Cassava and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6