Comparing Nutrients in 1 pound 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	14.5% 422kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	133% 173g	130g per day for Men 19-50 years
Sugars	99% 71.4g	10.6% 7.7g	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	3.6% 1.36g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.47% 0.39mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	30.7% 0.4mg	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	3.4% 13.6μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	104% 93mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Calcium	17.7% 177mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	50.4% 0.45mg	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	96% 7.67mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	75.7% 1.74mg	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	35% 245mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.35% 346g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, chocolate, ready-to-eat, fat free versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puddings, chocolate, ready-to-eat, fat free vs Cassava:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 1 lb of Raw Cassava contains 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.
• 1 pound of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat, fat free vs Cassava:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 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 1 lb of Raw Cassava contains 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 one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, chocolate, ready-to-eat, fat free has 9.3 times more Sugars and 1.4 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 1.7 times more Energy, 1.8 times more Carbohydrate and 6 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• 1 pound 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 one pound.