Comparing Nutrients in 1 pound Cassava VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Cassava	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	25% 726kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	6.1% 1.95g	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	260% 338g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.4% 4.63g	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	156% 59.4g	38g per day for Men 19-50 years
Protein	11% 6.17g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	66.6% 0.87mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	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	5.75% 0.86mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	239% 2.15mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	670% 15.4mg	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% 1465mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	52.6% 1787mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.52% 56.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Whole Soft Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Whole Soft Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Whole Soft Wheat Flour:

• 1 pound of Cassava has more Vitamin C than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 6.3 times more Vitamin B3, 9.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Cassava.
• Both Cassava and Whole Soft Wheat Flour provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E
• 1 pound of Whole Soft Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Whole Soft Wheat Flour:

• 1 lb of Soft Wheat Whole Grain Flour contains 2.1 times more Calcium, 4.8 times more Copper, 13.7 times more Iron, 5.6 times more Magnesium, 8.9 times more Manganese, 12 times more Phosphorus, 1.5 times more Potassium, 18.1 times more Selenium and 8.7 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 pound of Cassava has 1.7 times more Sugars than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 2.1 times more Energy, 7 times more Fat, 2 times more Carbohydrate, 7.3 times more Fiber and 7.1 times more Protein than Raw Cassava.