Comparing Nutrients in 500 calories Cassava VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Weight per 500 calories

• Cassava: 313g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 143g

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.2 times more energy per unit of mass than Raw Cassava, which is high in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Cassava or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

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

Macro Nutrients

	Cassava	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	10.3% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	89% 116g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	1.77% 1.3g	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	15% 5.63g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	9.86% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	15.3% 0.2mg	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	21% 84.4μg	14.2% 57μg	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	71.5% 64.4mg	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	3.96% 0.59mg	6.17% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	5% 50mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	53% 0.48mg	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	10.5% 0.84mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	12% 84.4mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	39.5% 4.34mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.12% 4.27g	3700g per day for Men 19-50 years

Cassava VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Lets compare vitamin content per 500 calories of Cassava vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 500 calories of Cassava have 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.5 times more Vitamin B1, 3 times more Vitamin B3 and 3.4 times more Vitamin B5 than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Cassava as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 500 calories of Cassava have 1.5 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.5 times more Copper, 4.2 times more Iron, 2.9 times more Magnesium, 6.5 times more Phosphorus, 3.8 times more Selenium and 4.1 times more Zinc than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Raw Cassava as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 17.6 times more Omega 6, 3.1 times more Fiber and 4 times more Protein than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Cassava as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide inadequate amounts of Omega 3 in 500 calories.