Comparing Nutrients in 7 ounces Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%
Cassava	3%	2%	95%

Macro Nutrients

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cassava	Recommended Dietary Allowance
Energy	25.6% 742kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	4.56% 4.43g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	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	100% 130g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	77% 43.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.36mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.5% 0.94mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	138% 552μg	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	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cassava	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	103% 8.24mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	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	46.2% 323mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.5% 18.3g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti, protein-fortified, dry, enriched (n x 6.25) VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Spaghetti, protein-fortified, dry, enriched (n x 6.25) versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Cassava:

• 7 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 13.6 times more Vitamin B1, 9.9 times more Vitamin B2, 9 times more Vitamin B3, 6.4 times more Vitamin B5, 2 times more Vitamin B6 and 10.3 times more Vitamin B9 than Cassava.
• While 7 oz of Raw Cassava contain more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• 7 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin C
• Both Spaghetti, protein-fortified, dry, enriched (n x 6.25) 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 Spaghetti, protein-fortified, dry, enriched (n x 6.25) vs Cassava:

• 7 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 2.4 times more Calcium, 2.8 times more Copper, 15.4 times more Iron, 3.1 times more Magnesium, 2.4 times more Manganese, 6 times more Phosphorus and 5.3 times more Zinc than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Potassium than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• 7 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spaghetti, protein-fortified, dry, enriched (n x 6.25) have 2.3 times more Energy, 8 times more Fat, 5.5 times more Omega 3, 27.9 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 16 times more Protein than Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6