Comparing Nutrients in 300 calories Cassava VS Boiled Skinless Apples

Weight per 300 calories

• Cassava: 188g
• Boiled Skinless Apples: 566g

Cassava has 3 times more energy per 100g than Boiled Skinless Apples. It has above average energy density when compared to other foods. Boiled Raw Apples Without Skin having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Boiled Skinless Apples?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Cassava	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.37% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	59.4% 77.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	86% 62.3g	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	8.9% 3.38g	35.7% 13.6g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	7.55% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	5.22% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	19% 0.25mg	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	12.7% 50.6μg	1.4% 5.66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	1.26% 1.13mg	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	2.38% 0.36mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	3% 30mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	22% 0.2mg	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	6.33% 0.51mg	13.4% 1.08mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	4.04% 17mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	29% 0.67mg	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	7.23% 50.6mg	6.47% 45.3mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.38% 5.66mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.02% 112g	13% 484g	3700g per day for Men 19-50 years

Cassava VS Boiled Skinless Apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Boiled Skinless Apples?

Lets compare vitamin content per 300 calories of Cassava vs Boiled Skinless Apples:

• 300 calories of Cassava have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 8.9 times more Vitamin B9 and 34.1 times more Vitamin C than Boiled Skinless Apples.
• While 300 kcal of Boiled Raw Apples Without Skin contain 1.5 times more Vitamin B6 than Raw Cassava.
• 300 calories of Boiled Skinless Apples have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Boiled Skinless Apples:

• 300 calories of Cassava have 2.3 times more Magnesium than Boiled Skinless Apples.
• While 300 kcal of Boiled Raw Apples Without Skin contain 2.1 times more Iron and 4.3 times more Water than Raw Cassava.
• Both Cassava and Boiled Skinless Apples contain similar levels of Copper, Manganese, Phosphorus and Potassium per 300 calories.
• 300 calories of Boiled Skinless Apples lack sufficient amounts of Magnesium
• Both Raw Cassava as well as Boiled Raw Apples Without Skin lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Raw Apples Without Skin contain 3.2 times more Omega 3, 19.6 times more Sugars and 4 times more Fiber than Raw Cassava.
• Both Cassava and Boiled Skinless Apples offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Boiled Raw Apples Without Skin provide inadequate amounts of Omega 6 and Protein in 300 calories.