Comparing Nutrients in 300 calories Powder Cocoa Mix VS Cassava

Weight per 300 calories

• Powder Cocoa Mix: 75.4g
• Cassava: 188g

Powder Cocoa Mix has 2.5 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Powder Cocoa Mix or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Cassava	3%	2%	95%

Macro Nutrients

	Powder Cocoa Mix	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	55% 71.4g	130g per day for Men 19-50 years
Sugars	68% 49.4g	4.4% 3.2g	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	7.34% 2.8g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cassava	Recommended Dietary Allowance
Vitamin A	0.084% 0.75μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	12.7% 0.17mg	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	1.13% 4.52μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	43% 38.6mg	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	0.95% 0.14mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cassava	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	21% 0.19mg	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	11.2% 0.9mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	31.3% 0.72mg	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	34% 237mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	15.8% 537mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	3.02% 112g	3700g per day for Men 19-50 years

Powder Cocoa Mix VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Powder Cocoa Mix or Cassava?

Lets compare vitamin content per 300 calories of Powder Cocoa Mix vs Cassava:

• 300 calories of Powder Cocoa Mix have 4.7 times more Vitamin B2, 3.4 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 300 kcal of Raw Cassava contain 2.3 times more Vitamin B1, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6, 11.2 times more Vitamin B9 and 256.2 times more Vitamin C than Powder Cocoa Mix.
• 300 calories of Powder Cocoa Mix have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Powder Cocoa Mix as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Powder Cocoa Mix vs Cassava:

• 300 calories of Powder Cocoa Mix have 3.3 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 4.7 times more Phosphorus, 2.9 times more Selenium, 14.5 times more Sodium and 1.7 times more Zinc than Cassava.
• While 300 kcal of Raw Cassava contain 3.6 times more Manganese than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cassava contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Powder Cocoa Mix have 15.5 times more Sugars and 2 times more Protein than Cassava.
• Both Powder Cocoa Mix and Cassava offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Powder Cocoa Mix as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.