Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Cassava	Recommended Dietary Allowance
Energy	50% 1449kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	116% 151g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	22% 8.33g	19% 7.14g	38g per day for Men 19-50 years
Protein	83.6% 47g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	354% 4.25mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	354% 56.7mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	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	1131% 4525μg	26.8% 107μg	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	0% 0mg	91% 81.8mg	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	2.9% 0.44mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Cassava	Recommended Dietary Allowance
Calcium	114% 1135mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	1531% 122mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	89% 623mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.1% 41g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, original, plain, dry 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, MALT-O-MEAL, original, plain, dry vs Cassava:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 12.3 times more Vitamin B1, 15.2 times more Vitamin B2, 16.7 times more Vitamin B3, 12.8 times more Vitamin B6 and 42.2 times more Vitamin B9 than Cassava.
• While 14 oz of Raw Cassava contain more Vitamin C than Cereals, MALT-O-MEAL, original, plain, dry.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin C
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, original, plain, dry vs Cassava:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 17.9 times more Calcium, 114.3 times more Iron, 5.8 times more Phosphorus, 35.6 times more Selenium and 1.7 times more Zinc than Cassava.
• While 14 oz of Raw Cassava contain 1.3 times more Magnesium and 2.7 times more Potassium than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Cassava contain similar levels of Copper per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 2.3 times more Energy, 2 times more Carbohydrate and 8.7 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain more Sugars than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Cassava offer comparable quantities of Fiber per 14 ounces.
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.