Comparing Nutrients in 100 grams Cassava VS Enriched Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	Cassava	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	5.5% 160kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.3% 0.39g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.37% 0.27g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Enriched Wheat Flour	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	65.4% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	3.4% 0.044mg	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	45.8% 183μg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	16% 0.14mg	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	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	29.7% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	61.6% 27.7μg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6.36% 0.7mg	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 Enriched Wheat Flour per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Enriched Wheat Flour:

• 100 grams of Cassava have 2 times more Vitamin B6 and more Vitamin C than Enriched Wheat Flour.
• While 100 g of Unbleached Enriched All-purpose White Wheat Flour contain 9 times more Vitamin B1, 10.3 times more Vitamin B2, 6.9 times more Vitamin B3, 4.1 times more Vitamin B5 and 6.8 times more Vitamin B9 than Raw Cassava.
• 100 grams of Enriched Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Unbleached Enriched All-purpose White Wheat Flour 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 Enriched Wheat Flour:

• 100 grams of Cassava have 2.5 times more Potassium than Enriched Wheat Flour.
• While 100 g of Unbleached Enriched All-purpose White Wheat Flour contain 1.4 times more Copper, 17.2 times more Iron, 1.8 times more Manganese, 4 times more Phosphorus, 48.4 times more Selenium and 2.1 times more Zinc than Raw Cassava.
• Both Cassava and Enriched Wheat Flour contain similar levels of Magnesium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Unbleached Enriched All-purpose White Wheat Flour lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 6.3 times more Sugars than Enriched Wheat Flour.
• While 100 g of Unbleached Enriched All-purpose White Wheat Flour contain 2.3 times more Energy, 12.2 times more Omega 6, 2 times more Carbohydrate, 1.5 times more Fiber and 7.6 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 100 grams.