Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat, fat free VS 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	12.7% 369kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	63.7% 83g	116% 151g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	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	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	3.13% 1.2g	19% 7.14g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0% 0mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	84% 6.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	30.6% 214mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.18% 303g	6.4% 237g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate, ready-to-eat, fat free 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, fat free vs Cassava:

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 14 oz of Raw Cassava contain 4.8 times more Vitamin B1, 9.8 times more Vitamin B3, 5.5 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Cassava have insufficient amounts of 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 14 ounces.

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

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 2.4 times more Calcium, 6.3 times more Iron, 2 times more Phosphorus, 2.3 times more Selenium, 11 times more Sodium and 1.3 times more Water than Cassava.
• While 14 oz of Raw Cassava contain 1.4 times more Magnesium, 4.9 times more Manganese and 1.3 times more Potassium than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Cassava contain similar levels of Copper and Zinc per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 9.3 times more Sugars and 1.4 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain 1.7 times more Energy, 1.8 times more Carbohydrate and 6 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.