Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Cassava	3%	2%	95%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cassava	Recommended Dietary Allowance
Energy	116% 3370kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	67.2% 11.4g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 790g	293% 381g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Fiber	326% 124g	47.4% 18g	38g per day for Men 19-50 years
Protein	203% 114g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.6% 3.08mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	108% 430μg	67.5% 270μg	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	0% 0mg	229% 206mg	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	0% 0mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cassava	Recommended Dietary Allowance
Calcium	56% 560mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	329% 26.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1096% 25mg	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	536% 3750mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.65% 61g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 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 ready-to-eat, POST, Shredded Wheat, original big biscuit vs Cassava:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 7.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cassava.
• While 1 kg of Raw Cassava contains more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Cassava:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 3.5 times more Calcium, 3.8 times more Copper, 9.7 times more Iron, 6.2 times more Magnesium, 6.6 times more Manganese, 13.9 times more Phosphorus, 1.4 times more Potassium, 4 times more Selenium and 8.5 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 2.1 times more Energy, 7.2 times more Fat, 4.5 times more Omega 3, 35.7 times more Omega 6, 2.1 times more Carbohydrate, 6.9 times more Fiber and 8.4 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.8 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6