Comparing Nutrients in 1 kilogram Cassava VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Cassava	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	55% 1600kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	28% 4.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	591% 769g	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	0% 0g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	50% 19g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cassava	Refined Sorghum Flour	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	52.3% 0.68mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	6.67% 6mg	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	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	16% 160mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	10% 0.09mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	187% 4.3mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	42.6% 1450mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	16% 597g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Refined Sorghum Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Refined Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Refined Sorghum Flour:

• 1 kilogram of Cassava has 9.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 34.3 times more Vitamin C than Refined Sorghum Flour.
• While 1 kg of Refined Unenriched Sorghum Flour contains 1.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Refined Sorghum Flour provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

Comparing minerals per 1 kilogram for Cassava vs Refined Sorghum Flour:

• 1 kilogram of Cassava has 11.1 times more Copper and 1.9 times more Potassium than Refined Sorghum Flour.
• While 1 kg of Refined Unenriched Sorghum Flour contains 3.6 times more Iron, 1.5 times more Magnesium, 3.2 times more Phosphorus and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Refined Sorghum Flour contain similar levels of Manganese per one kilogram.
• 1 kilogram of Refined Sorghum Flour lack sufficient amounts of Copper
• Both Raw Cassava as well as Refined Unenriched Sorghum Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Refined Unenriched Sorghum Flour contains 2.2 times more Energy, 14.8 times more Omega 6, 2 times more Carbohydrate and 7 times more Protein than Raw Cassava.
• Both Cassava and Refined Sorghum Flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 6