Comparing Nutrients in 100 grams Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Cassava	3%	2%	95%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Cassava	Recommended Dietary Allowance
Energy	10.7% 309kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	52% 0.84g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	29.3% 38g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	1.9% 1.4g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	13% 7.25g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	NA	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	23% 20.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Cassava	Recommended Dietary Allowance
Calcium	6% 60mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	11% 0.1mg	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	9.5% 0.76mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	11% 77mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.87% 32.4g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Cassava per 100 g

Compare the macro and micronutrient content in 100 g of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread versus 100 g of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Cassava:

• 100 grams of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 2.1 times more Vitamin B1, 6.7 times more Vitamin B2 and 1.7 times more Vitamin B3 than Cassava.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Cassava provide similar amounts of Vitamin B6 per 100 grams.

Comparing minerals per 100 grams for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Cassava:

• 100 grams of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 3.8 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 36.4 times more Sodium and 1.7 times more Zinc than Cassava.
• While 100 g of Raw Cassava contain 1.4 times more Copper and 2.2 times more Potassium than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• 100 grams of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 1.9 times more Energy, 33.4 times more Fat, 49.1 times more Omega 3, 49 times more Omega 6, 1.3 times more Carbohydrate, 5.8 times more Sugars, 2.7 times more Fiber and 5.3 times more Protein than Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6