Comparing Nutrients in 100 calories Puddings, chocolate, ready-to-eat, fat free VS Cassava

Weight per 100 calories

• Puddings, chocolate, ready-to-eat, fat free: 108g
• Cassava: 62.5g

Raw Cassava has 1.7 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is above average in comparison to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Discover which food has more nutrients per 100 calories - Puddings, chocolate, ready-to-eat, fat free or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Cassava	3%	2%	95%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0.37% 1.08mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.4g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	1.47% 1.06g	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	0.85% 0.32g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	3.7% 2.08g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.12% 0.08mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.094mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.32% 0.017mg	4.23% 0.055mg	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	0.81% 3.23μg	4.2% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.72% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.3% 13mg	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	0% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.09% 0.11μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Calcium	4.2% 42mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	6.94% 0.063mg	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	22.7% 1.8mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.84% 16mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	10.4% 0.24mg	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	8.3% 58mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	6.58% 224mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	2.93% 0.32mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.2% 82g	1% 37.3g	3700g per day for Men 19-50 years

Puddings, Chocolate, Ready-to-eat, Fat Free VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Puddings, chocolate, ready-to-eat, fat free or Cassava?

Lets compare vitamin content per 100 calories of Puddings, chocolate, ready-to-eat, fat free vs Cassava:

• 100 calories of Puddings, chocolate, ready-to-eat, fat free have 2.7 times more Vitamin B2, 2.4 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 100 kcal of Raw Cassava contain 2.8 times more Vitamin B1, 5.7 times more Vitamin B3, 3.2 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• 100 calories of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 100 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Puddings, chocolate, ready-to-eat, fat free vs Cassava:

• 100 calories of Puddings, chocolate, ready-to-eat, fat free have 4.2 times more Calcium, 1.4 times more Copper, 10.8 times more Iron, 1.2 times more Magnesium, 3.4 times more Phosphorus, 1.3 times more Potassium, 3.9 times more Selenium, 18.9 times more Sodium, 1.5 times more Zinc and 2.2 times more Water than Cassava.
• While 100 kcal of Raw Cassava contain 2.9 times more Manganese than Puddings, chocolate, ready-to-eat, fat free.
• 100 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Puddings, chocolate, ready-to-eat, fat free have 15.9 times more Sugars and 2.4 times more Protein than Cassava.
• While 100 kcal of Raw Cassava contain 3.5 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Cassava offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Fiber
• 100 calories of Cassava provide inadequate amounts of Protein
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.