Comparing Nutrients in 100 grams Cooked Enriched Pasta VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Enriched Pasta	Cassava	Recommended Dietary Allowance
Energy	5.45% 158kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 31g	29.3% 38g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	2.34% 1.7g	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	0.041% 0.03g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.09g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.24% 0.11mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	6.77% 0.088mg	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	18.3% 73μg	6.75% 27μg	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	0% 0mg	23% 20.6mg	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	0.4% 0.06mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Cassava	Recommended Dietary Allowance
Calcium	0.7% 7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	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	16% 1.28mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16.7% 0.38mg	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	8.3% 58mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	1.3% 44mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.68% 62g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Enriched Pasta VS Cassava per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Enriched Pasta vs Cassava:

• 100 grams of Cooked Enriched Pasta have 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Cassava.
• While 100 g of Raw Cassava contain 1.8 times more Vitamin B6 and more Vitamin C than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Cassava provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Enriched Pasta have insufficient amounts of Vitamin C
• Both Cooked Enriched Pasta as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked Enriched Pasta vs Cassava:

• 100 grams of Cooked Enriched Pasta have 4.7 times more Iron, 2.1 times more Phosphorus, 37.7 times more Selenium and 1.5 times more Zinc than Cassava.
• While 100 g of Raw Cassava contain 6.2 times more Potassium than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Cassava contain similar levels of Copper, Magnesium and Manganese per 100 grams.
• 100 grams of Cooked Enriched Pasta lack sufficient amounts of Potassium
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Cooked Enriched Pasta as well as Raw Cassava lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Enriched Pasta have 4.3 times more Protein than Cassava.
• While 100 g of Raw Cassava contain 3 times more Sugars than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Cassava offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.
• Both Cooked Enriched Pasta as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.