Comparing Nutrients in 100 grams Cassava VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Cassava	Garlic bread, frozen	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	31.7% 5.4g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.1% 3.7g	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	0.86% 0.62g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Cassava	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	6.4% 0.083mg	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	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.5% 9IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	12% 0.11mg	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	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	19% 0.44mg	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	3.86% 27mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.86% 31.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Garlic bread, frozen per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Garlic bread, frozen:

• 100 grams of Cassava have 103 times more Vitamin C than Garlic bread, frozen.
• While 100 g of Garlic bread, frozen contain 5.3 times more Vitamin B1, 3.8 times more Vitamin B2, 4.9 times more Vitamin B3, 6.2 times more Vitamin B5, 6.9 times more Vitamin B9, more Vitamin B12, 6.2 times more Vitamin E and 15.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Garlic bread, frozen provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 100 grams of Garlic bread, frozen have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Garlic bread, frozen:

• 100 grams of Cassava have 2.6 times more Potassium than Garlic bread, frozen.
• While 100 g of Garlic bread, frozen contain 1.7 times more Calcium, 11.3 times more Iron, 3.2 times more Phosphorus, 23.7 times more Selenium, 38.9 times more Sodium and 2.6 times more Zinc than Raw Cassava.
• Both Cassava and Garlic bread, frozen contain similar levels of Copper, Magnesium and Manganese per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Garlic bread, frozen contain 2.2 times more Energy, 59.3 times more Fat, 71.4 times more Saturated Fat, 2.2 times more Omega 3, 168.2 times more Omega 6, 2.2 times more Sugars, 1.4 times more Fiber and 6.1 times more Protein than Raw Cassava.
• Both Cassava and Garlic bread, frozen offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6