Comparing Nutrients in 14 ounces Cassava VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Cassava	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	22% 635kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	261% 339g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	243% 176g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	534% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	556% 7.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	532% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	653% 8.5mg	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	1543% 6172μg	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	91% 81.8mg	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	5.03% 0.75mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	49% 0.44mg	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	963% 77mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	129% 2.96mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	200% 2993mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	583% 64mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals ready-to-eat, QUAKER, CAP per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Cereals ready-to-eat, QUAKER, CAP 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, QUAKER, CAP:

• 14 ounces of Cassava have more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 18.6 times more Vitamin B1, 38 times more Vitamin B2, 25.1 times more Vitamin B3, 1.4 times more Vitamin B5, 24.3 times more Vitamin B6, 57.6 times more Vitamin B9 and 3.3 times more Vitamin E than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin E
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Cassava have 1.5 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 71.9 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 6.2 times more Phosphorus, 9.3 times more Selenium, 53.9 times more Sodium and 47.5 times more Zinc than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Copper per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.5 times more Energy, 18.3 times more Fat, 45.2 times more Saturated Fat, 22.5 times more Omega 6, 2.2 times more Carbohydrate, 26.1 times more Sugars, 1.4 times more Fiber and 3.2 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in 14 ounces.