Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, dry VS Cassava

Weight per 500 calories

• Cereals, QUAKER, corn grits, instant, plain, dry: 146g
• Cassava: 313g

Cereals, QUAKER, corn grits, instant, plain, dry have 2.1 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, dry or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Cassava	3%	2%	95%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	8.03% 1.37g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	91% 119g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	% 2.2g	NA	g per day for Men 19-50 years
Fiber	16% 6.12g	15% 5.63g	38g per day for Men 19-50 years
Protein	19% 10.7g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.84mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	64% 257μg	21% 84.4μg	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	71.5% 64.4mg	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	0.49% 0.073mg	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, QUAKER, corn grits, instant, plain, dry	Cassava	Recommended Dietary Allowance
Calcium	55% 551mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	4.86% 0.044mg	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	706% 56.5mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	15% 105mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	45.3% 25μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	109% 1634mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	5.43% 0.6mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	5.04% 187g	3700g per day for Men 19-50 years

Cereals, QUAKER, Corn Grits, Instant, Plain, Dry VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, dry or Cassava?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry vs Cassava:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 10.4 times more Vitamin B1, 6.8 times more Vitamin B2, 4.9 times more Vitamin B3 and 3 times more Vitamin B9 than Cassava.
• While 500 kcal of Raw Cassava contain 1.3 times more Vitamin B6 and more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, dry.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, corn grits, instant, plain, dry vs Cassava:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 11 times more Calcium, 66.9 times more Iron, 1.2 times more Phosphorus, 11.4 times more Selenium and 37.4 times more Sodium than Cassava.
• While 500 kcal of Raw Cassava contain 7.1 times more Copper, 1.6 times more Magnesium, 4 times more Manganese and 4.3 times more Potassium than Cereals, QUAKER, corn grits, instant, plain, dry.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry lack sufficient amounts of Copper, Magnesium and Potassium
• 500 calories of Cassava lack sufficient amounts of Calcium and Selenium
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Raw Cassava lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 2.5 times more Protein than Cassava.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Cassava offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.