Comparing Nutrients in 1 kilogram Cassava VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cassava	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	55% 1600kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	78.6% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	590% 766g	130g per day for Men 19-50 years
Sugars	23.4% 17g	26.8% 19.4g	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	2.2% 1.6g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	174% 66g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Whole Sorghum Flour	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	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	250% 3.25mg	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	62.5% 250μg	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	8.9% 8mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	16% 160mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	281% 2.53mg	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	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	547% 12.6mg	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	397% 2780mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	16% 597g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Whole Sorghum Flour per 1 kg

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

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

• 1 kilogram of Cassava has 25.8 times more Vitamin C than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 5.3 times more Vitamin B3, 5 times more Vitamin B5, 3.7 times more Vitamin B6, 2.6 times more Vitamin E and 3.4 times more Vitamin K than Raw Cassava.
• Both Cassava and Whole Sorghum Flour provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Whole Sorghum Flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kg of Whole-grain Sorghum Flour contains 2.5 times more Copper, 11.6 times more Iron, 5.9 times more Magnesium, 3.3 times more Manganese, 10.3 times more Phosphorus, 17.4 times more Selenium and 4.8 times more Zinc than Raw Cassava.
• Both Cassava and Whole Sorghum Flour contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Whole-grain Sorghum Flour contains 2.2 times more Energy, 11.9 times more Fat, 3.6 times more Omega 3, 41.8 times more Omega 6, 2 times more Carbohydrate, 3.7 times more Fiber and 6.2 times more Protein than Raw Cassava.
• Both Cassava and Whole Sorghum Flour offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6