Comparing Nutrients in 14 ounces Cassava VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Cassava	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	22% 635kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	213% 277g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	5.04% 3.65g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	19% 7.14g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Cassava	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	13.7% 0.18mg	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	30.8% 123μg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	86% 0.77mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	98% 2.26mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	6.4% 237g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 14 ounces of Cassava have 2 times more Vitamin B6 and more Vitamin C than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 4 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 14 ounces of Cassava have 2.3 times more Potassium than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2 times more Copper, 4.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 4.7 times more Phosphorus, 40.1 times more Selenium and 3.4 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.8 times more Sugars than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.3 times more Energy, 21.7 times more Omega 6, 1.8 times more Carbohydrate, 1.3 times more Fiber and 11.3 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.