Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Cassava	3%	2%	95%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cassava	Recommended Dietary Allowance
Energy	7.66% 222kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	116% 151g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	9.3% 6.75g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	27% 0.35mg	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	25.8% 103μg	26.8% 107μg	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	0% 0mg	91% 81.8mg	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	0.79% 0.12mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cassava	Recommended Dietary Allowance
Calcium	49.6% 496mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	44% 0.4mg	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	233% 18.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	66.3% 1.52mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.27% 343g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Cassava:

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.8 times more Vitamin B5 than Cassava.
• While 14 oz of Raw Cassava contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cassava provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Cassava have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Cassava:

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 7.8 times more Calcium, 17.4 times more Iron and 1.4 times more Water than Cassava.
• While 14 oz of Raw Cassava contain 2.4 times more Copper, 2.6 times more Magnesium, 1.7 times more Manganese, 11.8 times more Potassium and 1.3 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cassava contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium
• 14 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.2 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain 2.9 times more Energy, 3.4 times more Carbohydrate, 24.3 times more Sugars and 4.5 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy and Fiber
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.