Comparing Nutrients in 14 ounces Cassava VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Cassava	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	22% 635kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	40.2% 6.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	245% 319g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	115% 83.3g	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	19% 7.14g	74% 28g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	327% 2941μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	519% 6.75mg	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	26.8% 107μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.8mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	177% 1060IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	132% 1.2mg	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	13.4% 1.07mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	15.3% 107mg	175% 1226mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	157% 2350mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	180% 20mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals ready-to-eat, POST, ALPHA-BITS per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 741 times more Vitamin A, 14.9 times more Vitamin B1, 29.2 times more Vitamin B2, 19.6 times more Vitamin B3, 7.1 times more Vitamin B5, 19.3 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin E than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, POST, ALPHA-BITS provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Cassava as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.2 times more Calcium, 3 times more Copper, 111.1 times more Iron, 4.7 times more Magnesium, 11.4 times more Phosphorus, 29.9 times more Selenium, 42.3 times more Sodium and 14.7 times more Zinc than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.4 times more Energy, 16.4 times more Fat, 14.9 times more Saturated Fat, 4.5 times more Omega 3, 53.8 times more Omega 6, 2.1 times more Carbohydrate, 12.4 times more Sugars, 3.9 times more Fiber and 7.4 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6