Comparing Nutrients in 100 calories Cassava VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Weight per 100 calories

• Cassava: 62.5g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 213g

Cassava has 3.4 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt. It has above average energy density when compared to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 100 calories - Cassava or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Cassava	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	6.37% 4.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.96% 1.13g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	44% 0.57mg	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	4.2% 17μg	NA	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	14.3% 13mg	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	0.79% 0.12mg	3.83% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	1% 10mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	NA	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	2.1% 0.17mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	2.03% 8.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	2.4% 17mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	0.14% 2.13mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	1% 37.3g	5.13% 190g	3700g per day for Men 19-50 years

Cassava VS Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Lets compare vitamin content per 100 calories of Cassava vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 100 calories of Cassava have more Vitamin C than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 5.9 times more Vitamin B1, 10.6 times more Vitamin B2, 10.6 times more Vitamin B3, 10.4 times more Vitamin B6 and 4.8 times more Vitamin E than Raw Cassava.
• 100 calories of Cassava have insufficient amounts of Vitamin E
• 100 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cassava vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 100 calories of Cassava have 1.5 times more Magnesium and 2.5 times more Potassium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 10.4 times more Calcium, 70.5 times more Iron, 2 times more Phosphorus, 2 times more Zinc and 5.1 times more Water than Raw Cassava.
• 100 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cassava have 1.2 times more Carbohydrate and 1.3 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 4.3 times more Sugars and 3.4 times more Protein than Raw Cassava.
• Both Cassava and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein