Comparing Nutrients in 100 grams Cassava VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Cassava	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.16% 0.54g	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	23% 30g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.03% 0.75g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Whole-wheat Pasta	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	7.15% 0.093mg	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	5.25% 21μg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	25% 0.23mg	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	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	57.4% 1.32mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.67% 61.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Whole-wheat Pasta per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Cooked Whole-wheat Pasta:

• 100 grams of Cassava have 1.3 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• While 100 g of Cooked Whole-wheat Pasta contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked Whole-wheat Pasta:

• 100 grams of Cassava have 2.8 times more Potassium than Cooked Whole-wheat Pasta.
• While 100 g of Cooked Whole-wheat Pasta contain 2.3 times more Copper, 6.4 times more Iron, 2.6 times more Magnesium, 3.4 times more Manganese, 4.7 times more Phosphorus, 51.9 times more Selenium and 3.9 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.3 times more Carbohydrate and 2.3 times more Sugars than Cooked Whole-wheat Pasta.
• While 100 g of Cooked Whole-wheat Pasta contain 2.1 times more Omega 3, 16.8 times more Omega 6, 2.2 times more Fiber and 4.4 times more Protein than Raw Cassava.
• Both Cassava and Cooked Whole-wheat Pasta offer comparable quantities of Energy per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6