Comparing Nutrients in 100 grams Cassava VS Cereals, MALT-O-MEAL, original, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Cassava	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	5.5% 160kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	59.4% 77.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0% 0g	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	4.74% 1.8g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	89.3% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	87% 1.13mg	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	6.75% 27μg	285% 1140μg	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	23% 20.6mg	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	1.27% 0.19mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	1.6% 16mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	11.7% 0.11mg	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	3.38% 0.27mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	3.86% 27mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	45.3% 25μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals, MALT-O-MEAL, original, plain, dry per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Cereals, MALT-O-MEAL, original, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Cereals, MALT-O-MEAL, original, plain, dry:

• 100 grams of Cassava have more Vitamin C than Cereals, MALT-O-MEAL, original, plain, dry.
• While 100 g of Cereals, MALT-O-MEAL, original, plain, dry contain 12.3 times more Vitamin B1, 15.2 times more Vitamin B2, 16.7 times more Vitamin B3, 12.8 times more Vitamin B6 and 42.2 times more Vitamin B9 than Raw Cassava.
• 100 grams of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cereals, MALT-O-MEAL, original, plain, dry:

• 100 grams of Cassava have 1.3 times more Magnesium and 2.7 times more Potassium than Cereals, MALT-O-MEAL, original, plain, dry.
• While 100 g of Cereals, MALT-O-MEAL, original, plain, dry contain 17.9 times more Calcium, 114.3 times more Iron, 5.8 times more Phosphorus, 35.6 times more Selenium and 1.7 times more Zinc than Raw Cassava.
• Both Cassava and Cereals, MALT-O-MEAL, original, plain, dry contain similar levels of Copper per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have more Sugars than Cereals, MALT-O-MEAL, original, plain, dry.
• While 100 g of Cereals, MALT-O-MEAL, original, plain, dry contain 2.3 times more Energy, 2 times more Carbohydrate and 8.7 times more Protein than Raw Cassava.
• Both Cassava and Cereals, MALT-O-MEAL, original, plain, dry offer comparable quantities of Fiber per 100 grams.
• Both Raw Cassava as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.