Comparing Nutrients in 5 ounces Cassava VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Cassava	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	7.82% 227kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	87.6% 114g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	41% 29.8g	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	6.7% 2.55g	26.5% 10g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	185% 2.4mg	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	9.57% 38.3μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.4% 29mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63% 378IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	47.2% 0.43mg	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	4.8% 0.38mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	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	5.47% 38.3mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals ready-to-eat, POST, ALPHA-BITS per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 741 times more Vitamin A, 14.9 times more Vitamin B1, 29.2 times more Vitamin B2, 19.6 times more Vitamin B3, 7.1 times more Vitamin B5, 19.3 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin E than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, POST, ALPHA-BITS provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Raw Cassava as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.2 times more Calcium, 3 times more Copper, 111.1 times more Iron, 4.7 times more Magnesium, 11.4 times more Phosphorus, 29.9 times more Selenium, 42.3 times more Sodium and 14.7 times more Zinc than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.4 times more Energy, 16.4 times more Fat, 14.9 times more Saturated Fat, 4.5 times more Omega 3, 53.8 times more Omega 6, 2.1 times more Carbohydrate, 12.4 times more Sugars, 3.9 times more Fiber and 7.4 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6