Comparing Nutrients in 1 kilogram Cassava VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Cassava	Wheat Germ	Recommended Dietary Allowance
Energy	55% 1600kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	452% 7.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	311% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	398% 518g	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	347% 132g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	413% 232g	56g per day for Men 19-50 years

Vitamins

	Cassava	Wheat Germ	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	1568% 19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	452% 22.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	1000% 13mg	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	703% 2810μg	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	0% 0IU	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	Wheat Germ	Recommended Dietary Allowance
Calcium	16% 160mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	884% 7.96mg	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	783% 62.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	569% 2390mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	5783% 133mg	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	1203% 8420mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	262% 8920mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1440% 792μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	1117% 123mg	11mg per day for Men 19-50 years
Water	16% 597g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Wheat Germ per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Wheat Germ:

• 1 kilogram of Cassava has more Vitamin C than Wheat Germ.
• While 1 kg of Crude Wheat Germ contains 21.6 times more Vitamin B1, 10.4 times more Vitamin B2, 8 times more Vitamin B3, 21.1 times more Vitamin B5, 14.8 times more Vitamin B6 and 10.4 times more Vitamin B9 than Raw Cassava.
• 1 kilogram of Wheat Germ have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Wheat Germ:

• 1 kg of Crude Wheat Germ contains 2.4 times more Calcium, 8 times more Copper, 23.2 times more Iron, 11.4 times more Magnesium, 34.6 times more Manganese, 31.2 times more Phosphorus, 3.3 times more Potassium, 113.1 times more Selenium and 36.1 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 Crude Wheat Germ contains 2.3 times more Energy, 34.7 times more Fat, 22.5 times more Saturated Fat, 42.5 times more Omega 3, 165.2 times more Omega 6, 1.4 times more Carbohydrate, 7.3 times more Fiber and 17 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6