Comparing Nutrients in 1 pound Cassava VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cassava	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	25% 726kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	36.4% 11.7g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	303% 393g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	301% 218g	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	21.5% 8.16g	39.4% 15g	38g per day for Men 19-50 years
Protein	11% 6.17g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	242% 2182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	579% 7.53mg	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	30.6% 122μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	161% 1.45mg	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	15.3% 1.22mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	NA	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	17.5% 122mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 481 times more Vitamin A, 14.4 times more Vitamin B1, 29.4 times more Vitamin B2, 19.5 times more Vitamin B3, 18.9 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide similar amounts of Vitamin C per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Cassava as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 pound of Cassava has 1.3 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 20.8 times more Calcium, 3.2 times more Copper, 111.1 times more Iron, 1.3 times more Magnesium, 2.7 times more Phosphorus, 7.4 times more Selenium, 25 times more Sodium and 36.8 times more Zinc than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 2.4 times more Energy, 16.5 times more Fat, 34.7 times more Saturated Fat, 17 times more Omega 6, 2.3 times more Carbohydrate, 28.3 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 in one pound.