Comparing Nutrients in 100 grams Cassava VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Cassava	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	5.5% 160kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	39.4% 51g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	7.96% 5.77g	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	4.74% 1.8g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	18.2% 0.24mg	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	6.75% 27μg	13% 52μg	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	23% 20.6mg	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	1.27% 0.19mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	1.6% 16mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	74.4% 0.67mg	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	3.38% 0.27mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	111% 2.55mg	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	3.86% 27mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.66% 24.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Toasted Commercially Prepared Whole-wheat Bread per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Toasted Commercially Prepared Whole-wheat Bread:

• 100 grams of Cassava have more Vitamin C than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 4.3 times more Vitamin B1, 5.9 times more Vitamin B2, 6.7 times more Vitamin B3, 6.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, 3.3 times more Vitamin E and 4.7 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Toasted Commercially Prepared Whole-wheat Bread:

• 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 8.1 times more Calcium, 6.7 times more Copper, 11 times more Iron, 4.7 times more Magnesium, 6.6 times more Manganese, 11.2 times more Phosphorus, 75.1 times more Selenium, 40.4 times more Sodium and 6.3 times more Zinc than Raw Cassava.
• Both Cassava and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 1.9 times more Energy, 14.5 times more Fat, 12.5 times more Saturated Fat, 22.2 times more Omega 6, 1.3 times more Carbohydrate, 3.4 times more Sugars, 4.2 times more Fiber and 12 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 in 100 grams.