Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Cassava	3%	2%	95%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Cassava	Recommended Dietary Allowance
Energy	19.4% 564kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	116% 151g	130g per day for Men 19-50 years
Sugars	94% 68g	9.3% 6.75g	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	% 61.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	19% 7.14g	38g per day for Men 19-50 years
Protein	15% 8.3g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Cassava	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	27% 0.35mg	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	2.98% 12μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	91% 81.8mg	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	8.2% 1.23mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Cassava	Recommended Dietary Allowance
Calcium	20.2% 202mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	44% 0.4mg	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	63% 5.04mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	66.3% 1.52mg	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	31.8% 222mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.45% 276g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate, ready-to-eat versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat vs Cassava:

• 14 ounces of Puddings, chocolate, ready-to-eat have 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, more Vitamin B12 and 1.6 times more Vitamin E than Cassava.
• While 14 oz of Raw Cassava contain 3.6 times more Vitamin B1, 6.9 times more Vitamin B3, 4.9 times more Vitamin B6, 9 times more Vitamin B9 and 68.7 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• 14 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Cassava have insufficient amounts of Vitamin B12 and Vitamin E
• Both Puddings, chocolate, ready-to-eat as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat vs Cassava:

• 14 ounces of Puddings, chocolate, ready-to-eat have 3.2 times more Calcium, 4.7 times more Iron, 2.1 times more Phosphorus and 10.9 times more Sodium than Cassava.
• While 14 oz of Raw Cassava contain 3.3 times more Manganese and 1.5 times more Potassium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cassava contain similar levels of Copper, Magnesium and Zinc per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium
• Both Puddings, chocolate, ready-to-eat as well as Raw Cassava lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate, ready-to-eat have 16.4 times more Fat, 17.1 times more Saturated Fat, 10.1 times more Sugars and 1.5 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain 1.7 times more Carbohydrate and more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cassava offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, chocolate, ready-to-eat as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.