Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Cassava	3%	2%	95%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cassava	Recommended Dietary Allowance
Energy	19% 550kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	293% 381g	130g per day for Men 19-50 years
Sugars	41% 30g	23.4% 17g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	47.4% 18g	38g per day for Men 19-50 years
Protein	35% 19.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cassava	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	67.7% 0.88mg	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	75% 300μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	229% 206mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cassava	Recommended Dietary Allowance
Calcium	126% 1260mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	111% 1mg	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	610% 48.8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	167% 3.84mg	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	40% 280mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.4% 865g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Cassava:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 2.2 times more Vitamin B5 than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Vitamin B2, 4.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Cassava provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Raw Cassava have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Cassava:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 7.9 times more Calcium, 18.1 times more Iron and 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.3 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese, 11.8 times more Potassium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Cassava contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 1.8 times more Sugars and 1.4 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 2.9 times more Energy and 3.6 times more Carbohydrate than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.