Comparing Nutrients in 100 grams Cassava VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Cassava	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	5.5% 160kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.6% 4.47g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	35.5% 46g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	4.6% 3.34g	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	1.1% 0.79g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Schar, Gluten-Free, Wheat-Free, Classic White Bread	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	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	2.85% 0.037mg	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	3.75% 15μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	1.6% 16mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	9.67% 0.087mg	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	39.6% 3.17mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	7.65% 0.18mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 100 grams of Cassava have 2.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 100 g of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 5.9 times more Vitamin B1, 10.5 times more Vitamin B2 and 4 times more Vitamin B3 than Raw Cassava.

Comparing minerals per 100 grams for Cassava vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 100 grams of Cassava have 1.9 times more Magnesium, 2.2 times more Manganese and 4.1 times more Potassium than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 100 g of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 9.9 times more Calcium, 11.7 times more Iron, 2 times more Phosphorus, 31.5 times more Sodium and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Copper per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• 100 grams of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Raw Cassava as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 1.5 times more Energy, 16 times more Fat, 13.2 times more Saturated Fat, 15.5 times more Omega 6, 2 times more Sugars, 2.8 times more Fiber and 2.8 times more Protein than Raw Cassava.
• Both Cassava and Schar, Gluten-Free, Wheat-Free, Classic White Bread offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3 in 100 grams.