Comparing Nutrients in 100 grams Cassava VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Cassava	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	5.5% 160kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.72% 0.29g	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	66.3% 86.2g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	16.7% 12g	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	0.84% 0.61g	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	% 0.66g	g per day for Men 19-50 years
Sucrose	NA	% 10.3g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	149% 1.94mg	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	152% 606μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	227% 5.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	71.7% 64.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50.5% 303IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	16.6% 0.15mg	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	409% 32.7mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	48% 1.1mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	36.3% 545mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.098% 3.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cereals ready-to-eat, RALSTON CRISP RICE per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Cereals ready-to-eat, RALSTON CRISP RICE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 100 g of Cereals ready-to-eat, RALSTON CRISP RICE contain 1136 times more Vitamin A, 23.6 times more Vitamin B1, 26.8 times more Vitamin B2, 33.9 times more Vitamin B3, 3 times more Vitamin B5, 22 times more Vitamin B6, 22.4 times more Vitamin B9, more Vitamin B12, 3.1 times more Vitamin C and more Vitamin D than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Raw Cassava as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 100 grams of Cassava have 2.6 times more Potassium than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 100 g of Cereals ready-to-eat, RALSTON CRISP RICE contain 1.5 times more Copper, 121.2 times more Iron, 2.9 times more Manganese, 3.6 times more Phosphorus, 25.7 times more Selenium, 38.9 times more Sodium and 3.8 times more Zinc than Raw Cassava.
• Both Cassava and Cereals ready-to-eat, RALSTON CRISP RICE contain similar levels of Magnesium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 2.6 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 100 g of Cereals ready-to-eat, RALSTON CRISP RICE contain 2.4 times more Energy, 2.3 times more Carbohydrate, 7.1 times more Sugars and 4.9 times more Protein than Raw Cassava.
• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Raw Cassava as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.