Comparing Nutrients in 100 calories Puddings, tapioca, ready-to-eat VS Cassava

Weight per 100 calories

• Puddings, tapioca, ready-to-eat: 77g
• Cassava: 62.5g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Cassava	3%	2%	95%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.08% 3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	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	0.33% 0.055g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0.27% 0.77mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	1.54% 0.018mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.74% 0.075mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.31% 0.05mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.42% 0.018mg	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	0.58% 2.3μg	4.2% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.73% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.26% 0.23mg	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	0.77% 0.12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Cassava	Recommended Dietary Allowance
Calcium	5.46% 54.6mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1.54% 0.014mg	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	1.06% 0.085mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.6mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	0.37% 0.008mg	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	6.6% 46mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	2.1% 70.8mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	7.44% 112mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	1.54% 0.17mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	1.5% 55.3g	1% 37.3g	3700g per day for Men 19-50 years

Puddings, Tapioca, Ready-to-eat VS Cassava Nutrients Per 100 Kcal

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

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

• 100 calories of Puddings, tapioca, ready-to-eat have 2.5 times more Vitamin B2, 2.7 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 100 kcal of Raw Cassava contain 2.9 times more Vitamin B1, 10.7 times more Vitamin B3, 3 times more Vitamin B6, 7.3 times more Vitamin B9 and 55.8 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 100 calories of Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat 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, tapioca, ready-to-eat vs Cassava:

• 100 calories of Puddings, tapioca, ready-to-eat have 5.5 times more Calcium, 2.7 times more Phosphorus and 12.7 times more Sodium than Cassava.
• While 100 kcal of Raw Cassava contain 4.5 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 28.4 times more Manganese and 2.4 times more Potassium than Puddings, tapioca, ready-to-eat.
• 100 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• 100 calories of Cassava lack sufficient amounts of Calcium
• Both Puddings, tapioca, ready-to-eat as well as Raw Cassava lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Puddings, tapioca, ready-to-eat have 17.1 times more Fat, 16 times more Saturated Fat, 10.8 times more Sugars and 1.8 times more Protein than Cassava.
• While 100 kcal of Raw Cassava contain 1.4 times more Carbohydrate and more Fiber than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Cassava offer comparable quantities of Energy per 100 calories.
• 100 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• 100 calories of Cassava provide inadequate amounts of Protein
• Both Puddings, tapioca, ready-to-eat as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.