Comparing Nutrients in 1 kilogram Cassava VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Cassava	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	55% 1600kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	51.8% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	582% 757g	130g per day for Men 19-50 years
Sugars	23.4% 17g	276% 200g	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	47.4% 18g	239% 91g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	133% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	215% 2.8mg	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	67.5% 270μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	50% 1.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	97% 87mg	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	12.7% 1.9mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	16% 160mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	333% 3mg	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	33.8% 2.7mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	NA	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	38.6% 270mg	530% 3710mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	123% 4180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	273% 30mg	11mg per day for Men 19-50 years
Water	16% 597g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals ready-to-eat, ALPEN per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Cereals ready-to-eat, ALPEN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Cereals ready-to-eat, ALPEN:

• 1 kilogram of Cassava has 2.4 times more Vitamin C than Cereals ready-to-eat, ALPEN.
• While 1 kg of Cereals ready-to-eat, ALPEN contains 4.6 times more Vitamin B1, 8.3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin B12, 2.7 times more Vitamin E and 1.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, ALPEN provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Raw Cassava as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Cereals ready-to-eat, ALPEN:

• 1 kg of Cereals ready-to-eat, ALPEN contains 9.2 times more Calcium, 3 times more Copper, 11.1 times more Iron, 4.5 times more Magnesium, 13.7 times more Phosphorus, 1.5 times more Potassium, 24.7 times more Selenium and 8.8 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, ALPEN contains 2.2 times more Energy, 11.8 times more Fat, 2.6 times more Omega 3, 27.5 times more Omega 6, 2 times more Carbohydrate, 11.8 times more Sugars, 5.1 times more Fiber and 8.2 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6