Comparing Nutrients in 1 pound Dry Quick Oats VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Cassava	3%	2%	95%

Macro Nutrients

	Dry Quick Oats	Cassava	Recommended Dietary Allowance
Energy	59.3% 1719kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	133% 173g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	10.6% 7.7g	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	% 4.5g	NA	g per day for Men 19-50 years
Fiber	121% 46g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	107% 59.6g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	30.6% 122μg	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	104% 93mg	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	12.7% 1.9mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Cassava	Recommended Dietary Allowance
Calcium	20.6% 206mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	50.4% 0.45mg	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	246% 19.7mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	75.7% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1755mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.33% 49g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Quick Oats versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Quick Oats vs Cassava:

• 1 pound of Dry Quick Oats has 5.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 10.5 times more Vitamin B5 and 2.2 times more Vitamin E than Cassava.
• While 1 lb of Raw Cassava contains more Vitamin C than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cassava provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Dry Quick Oats have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Dry Quick Oats vs Cassava:

• 1 pound of Dry Quick Oats has 2.8 times more Calcium, 4.3 times more Copper, 16.1 times more Iron, 6 times more Magnesium, 8.4 times more Manganese, 14.3 times more Phosphorus, 1.3 times more Potassium, 36.3 times more Selenium and 8.1 times more Zinc than Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Quick Oats has 2.4 times more Energy, 23.3 times more Fat, 15 times more Saturated Fat, 5.9 times more Omega 3, 68.8 times more Omega 6, 1.8 times more Carbohydrate, 5.6 times more Fiber and 9.7 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 1.7 times more Sugars than Dry Regular and Quick Oats Cereals.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6