Comparing Nutrients in 14 ounces Enriched Bleached 9% Protein White Wheat Flour VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Cassava	Recommended Dietary Allowance
Energy	50.2% 1457kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	0.92% 0.29g	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	13.7% 2.32g	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	2.96% 2.14g	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	0.16% 0.12g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	63% 35.3g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	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	243% 2.92mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	169% 675μg	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	1.32% 0.2mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Cassava	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	251% 20mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	48% 337mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	82.3% 45.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.27% 47g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Bleached 9% Protein White Wheat Flour versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched Bleached 9% Protein White Wheat Flour vs Cassava:

• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have 8.5 times more Vitamin B1, 9.3 times more Vitamin B2, 7 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.3 times more Vitamin B9 than Cassava.
• While 14 oz of Raw Cassava contain 2.4 times more Vitamin B6 and more Vitamin C than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin C
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour 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 Enriched Bleached 9% Protein White Wheat Flour vs Cassava:

• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have 1.3 times more Calcium, 1.7 times more Copper, 18.7 times more Iron, 1.6 times more Manganese, 3.1 times more Phosphorus, 16.3 times more Selenium and 2.8 times more Zinc than Cassava.
• While 14 oz of Raw Cassava contain 2.1 times more Potassium than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Cassava contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have 2.3 times more Energy, 18.3 times more Omega 6, 2 times more Carbohydrate and 6.5 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain 3.1 times more Sugars than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 14 ounces of Cassava provide inadequate amounts of Omega 6
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Raw Cassava provide inadequate amounts of Omega 3 in 14 ounces.