Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Cassava

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 893g
• Cassava: 313g

Raw Cassava has 2.9 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt, which is above average in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Cassava	3%	2%	95%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.02% 0.08g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	91% 119g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	7.33% 5.3g	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	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	% 0.63g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15% 5.63g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	21% 0.28mg	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	58% 232μg	21% 84.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	71.5% 64.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cassava	Recommended Dietary Allowance
Calcium	112% 1116mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	34.7% 0.31mg	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	525% 42mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	52% 1.2mg	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	34.4% 241mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	NA	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	21% 771g	5.04% 187g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Cassava?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Cassava:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3, 5.1 times more Vitamin B5 and 2.8 times more Vitamin B9 than Cassava.
• While 500 kcal of Raw Cassava contain more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cassava provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Cassava have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Cassava:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 22.3 times more Calcium, 49.7 times more Iron, 1.7 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Zinc and 4.1 times more Water than Cassava.
• While 500 kcal of Raw Cassava contain 4.1 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cassava contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium
• 500 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 17.9 times more Omega 6 and 3.5 times more Protein than Cassava.
• While 500 kcal of Raw Cassava contain 1.6 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Cassava provide inadequate amounts of Omega 3 in 500 calories.