Comparing Nutrients in 100 grams Cassava VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Cassava	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	5.5% 160kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.28% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	59% 77g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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% 0g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cassava	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	5.23% 0.068mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	1% 0.009mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	18.7% 0.43mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Refined Sorghum Flour per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Refined Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Refined Sorghum Flour:

• 100 grams of Cassava have 9.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 34.3 times more Vitamin C than Refined Sorghum Flour.
• While 100 g of Refined Unenriched Sorghum Flour contain 1.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Refined Sorghum Flour provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

Comparing minerals per 100 grams for Cassava vs Refined Sorghum Flour:

• 100 grams of Cassava have 11.1 times more Copper and 1.9 times more Potassium than Refined Sorghum Flour.
• While 100 g of Refined Unenriched Sorghum Flour contain 3.6 times more Iron, 1.5 times more Magnesium, 3.2 times more Phosphorus and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Refined Sorghum Flour contain similar levels of Manganese per 100 grams.
• 100 grams of Refined Sorghum Flour lack sufficient amounts of Copper
• Both Raw Cassava as well as Refined Unenriched Sorghum Flour lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Refined Unenriched Sorghum Flour contain 2.2 times more Energy, 14.8 times more Omega 6, 2 times more Carbohydrate and 7 times more Protein than Raw Cassava.
• Both Cassava and Refined Sorghum Flour offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 6