Comparing Nutrients in 7 ounces Cassava VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Cassava	Medium Rye flour	Recommended Dietary Allowance
Energy	11% 318kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	7% 1.2g	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	115% 150g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3% 2.2g	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	0.33% 0.24g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	41% 0.53mg	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	17% 67.5μg	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	45.4% 41mg	0% 0mg	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	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Medium Rye flour	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	73% 0.66mg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	208% 4.8mg	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	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.59% 21.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Medium Rye flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Medium Rye flour:

• 7 ounces of Cassava have more Vitamin C than Medium Rye flour.
• While 7 oz of Medium Rye flour contain 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 4.6 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9, 7.5 times more Vitamin E and 3.1 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Medium Rye flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Medium Rye flour:

• 7 oz of Medium Rye flour contain 1.5 times more Calcium, 3.3 times more Copper, 9.4 times more Iron, 3 times more Magnesium, 6.3 times more Manganese, 8.3 times more Phosphorus, 1.4 times more Potassium, 20.6 times more Selenium and 6.4 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 ounces of Cassava have 1.5 times more Sugars than Medium Rye flour.
• While 7 oz of Medium Rye flour contain 2.2 times more Energy, 5.8 times more Omega 3, 18.7 times more Omega 6, 2 times more Carbohydrate, 6.6 times more Fiber and 8 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6