Comparing Nutrients in 1 kilogram Cassava VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Cassava	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	55% 1600kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	91% 118g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	71% 27g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	14.6% 0.19mg	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	17.5% 70μg	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	229% 206mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	16% 160mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	57.8% 0.52mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	357% 8.22mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	16% 597g	23% 854g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals, WHEATENA, cooked with water per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Cereals, WHEATENA, cooked with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Cereals, WHEATENA, cooked with water:

• 1 kilogram of Cassava has 8.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• 1 kilogram of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Cereals, WHEATENA, cooked with water:

• 1 kilogram of Cassava has 1.9 times more Copper and 3.5 times more Potassium than Cereals, WHEATENA, cooked with water.
• While 1 kg of Cereals, WHEATENA, cooked with water contains 5 times more Calcium, 2.1 times more Iron, 2.1 times more Manganese, 2.2 times more Phosphorus, 2 times more Zinc and 1.4 times more Water than Raw Cassava.
• Both Cassava and Cereals, WHEATENA, cooked with water contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 2.9 times more Energy and 3.2 times more Carbohydrate than Cereals, WHEATENA, cooked with water.
• While 1 kg of Cereals, WHEATENA, cooked with water contains 1.5 times more Fiber and 1.5 times more Protein than Raw Cassava.
• 1 kilogram of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy
• Both Raw Cassava as well as Cereals, WHEATENA, cooked with water provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.