Comparing Nutrients in 1 pound Cassava VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cassava	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	25% 726kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	279% 363g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	135% 98g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	11% 6.17g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	899% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	470% 6.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	449% 72mg	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	553% 7.2mg	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	1618% 6473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	898% 21.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	359% 323mg	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	5.75% 0.86mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	NA	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	1821% 146mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	83% 349mg	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	209% 1461mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	75.8% 2576mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	168% 2513mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	490% 54mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 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, QUAKER WHOLE HEARTS oat cereal:

• 1 lb of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contains 27.3 times more Vitamin B1, 28.1 times more Vitamin B2, 18.6 times more Vitamin B3, 18 times more Vitamin B6, 52.9 times more Vitamin B9, more Vitamin B12, 3.5 times more Vitamin C and 29.4 times more Vitamin E than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 1 pound for Cassava vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 1 lb of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contains 118.9 times more Iron, 3.7 times more Magnesium, 11.9 times more Phosphorus, 2.1 times more Potassium, 39.6 times more Sodium and 35 times more Zinc than Raw Cassava.
• Both Raw Cassava as well as Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contains 2.4 times more Energy, 20 times more Fat, 11.3 times more Saturated Fat, 2.1 times more Carbohydrate, 12.7 times more Sugars, 5.1 times more Fiber and 5.6 times more Protein than Raw Cassava.