Comparing Nutrients in 100 grams Cassava VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Cassava	Medium Rye flour	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.5% 0.6g	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.5% 1.1g	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	0.17% 0.12g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	31% 12g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cassava	Medium Rye flour	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	10.8% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	20.6% 0.27mg	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	8.5% 34μg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Medium Rye flour	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	36.8% 0.33mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	105% 2.4mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	26% 14.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Medium Rye flour per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Medium Rye flour:

• 100 grams of Cassava have more Vitamin C than Medium Rye flour.
• While 100 g of Medium Rye flour contain 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 4.6 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9, 7.5 times more Vitamin E and 3.1 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Medium Rye flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Medium Rye flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Medium Rye flour:

• 100 g of Medium Rye flour contain 1.5 times more Calcium, 3.3 times more Copper, 9.4 times more Iron, 3 times more Magnesium, 6.3 times more Manganese, 8.3 times more Phosphorus, 1.4 times more Potassium, 20.6 times more Selenium and 6.4 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.5 times more Sugars than Medium Rye flour.
• While 100 g of Medium Rye flour contain 2.2 times more Energy, 5.8 times more Omega 3, 18.7 times more Omega 6, 2 times more Carbohydrate, 6.6 times more Fiber and 8 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6