Comparing Nutrients in 100 grams Cassava VS Dry Corn Gluten-free Pasta

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	5.5% 160kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.14% 2.08g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.27% 0.9g	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	61% 79.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	29% 11g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	16% 0.21mg	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	6.25% 25μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	22.4% 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	3.38% 0.27mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	21% 0.48mg	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	36% 253mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	8.65% 294mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	16.3% 1.8mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dry Corn Gluten-free Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Dry Corn Gluten-free Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Dry Corn Gluten-free Pasta:

• 100 grams of Cassava have more Vitamin C than Dry Corn Gluten-free Pasta.
• While 100 g of Dry Corn Gluten-free Pasta contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 4.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cassava vs Dry Corn Gluten-free Pasta:

• 100 g of Dry Corn Gluten-free Pasta contain 2 times more Copper, 3.4 times more Iron, 5.7 times more Magnesium, 1.3 times more Manganese, 9.4 times more Phosphorus, 11.3 times more Selenium and 5.3 times more Zinc than Raw Cassava.
• Both Cassava and Dry Corn Gluten-free Pasta contain similar levels of Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Corn Gluten-free Pasta contain 2.2 times more Energy, 7.4 times more Fat, 28 times more Omega 6, 2.1 times more Carbohydrate, 6.1 times more Fiber and 5.5 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3 in 100 grams.