Comparing Nutrients in 100 grams Cassava VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Cassava	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.53% 1.48g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	NA	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	23.7% 31g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.9% 0.65g	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	% 0.1g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	5% 0.065mg	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	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	NA	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	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	20% 0.18mg	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	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	43% 0.99mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	56% 30.7μg	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	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 grams of Cassava have 1.4 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Cassava.
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 grams of Cassava have 3.8 times more Potassium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.8 times more Copper, 5.9 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 43.9 times more Selenium and 3 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.2 times more Carbohydrate and 2.6 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 g of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.5 times more Fiber and 4.2 times more Protein than Raw Cassava.
• Both Cassava and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy per 100 grams.