Comparing Nutrients in 7 ounces Dark Rye Flour VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Cassava	3%	2%	95%

Macro Nutrients

	Dark Rye Flour	Cassava	Recommended Dietary Allowance
Energy	22.2% 645kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	58% 75.5g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	4.65% 3.37g	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	0.63% 0.46g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	NA	g per day for Men 19-50 years
Fiber	124% 47.2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Cassava	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	13.4% 0.17mg	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	16.4% 65.5μg	13.4% 53.6μg	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	0% 0mg	45.4% 41mg	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	36% 5.4mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Cassava	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	22% 0.2mg	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	123% 9.86mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	33% 0.76mg	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	141% 990mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Cassava:

• 7 ounces of Dark Rye Flour have 3.6 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, 13.6 times more Vitamin B5, 5 times more Vitamin B6, 1.2 times more Vitamin B9, 14.4 times more Vitamin E and 3.1 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain more Vitamin C than Dark Rye Flour.
• 7 ounces of Dark Rye Flour have insufficient amounts of Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Dark Rye Flour as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dark Rye Flour vs Cassava:

• 7 ounces of Dark Rye Flour have 2.3 times more Calcium, 5.6 times more Copper, 18.4 times more Iron, 7.6 times more Magnesium, 15.8 times more Manganese, 18.5 times more Phosphorus, 2.6 times more Potassium, 25.7 times more Selenium and 14.8 times more Zinc than Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Rye Flour have 2 times more Energy, 7.9 times more Fat, 8.6 times more Omega 3, 28.1 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Sugars, 13.2 times more Fiber and 11.7 times more Protein than Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6