Comparing Nutrients in 300 calories Cassava VS Peanut Flavor Canned Meal Supplement Drink

Weight per 300 calories

• Cassava: 188g
• Peanut Flavor Canned Meal Supplement Drink: 297g

Cassava has 1.6 times more energy per 100g than Peanut Flavor Canned Meal Supplement Drink. It has above average energy density when compared to other foods. Peanut Flavor Canned Meal Supplement Drink having average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Peanut Flavor Canned Meal Supplement Drink?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Cassava	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	0% 0g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	NA	38g per day for Men 19-50 years
Protein	4.55% 2.55g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	101% 5.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	123% 1.6mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	2.3% 2.08mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.38% 0.36mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	3% 30mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	9.9% 0.089mg	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	81.7% 6.53mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	9.17% 0.21mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	3.02% 112g	6.24% 231g	3700g per day for Men 19-50 years

Cassava VS Peanut Flavor Canned Meal Supplement Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Peanut Flavor Canned Meal Supplement Drink?

Lets compare vitamin content per 300 calories of Cassava vs Peanut Flavor Canned Meal Supplement Drink:

• 300 calories of Cassava have 18.6 times more Vitamin C than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 7.8 times more Vitamin B1, 42.9 times more Vitamin B2, 12.2 times more Vitamin B3, 25.2 times more Vitamin B5, 9.7 times more Vitamin B6 and more Vitamin B12 than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin B12
• 300 calories of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cassava vs Peanut Flavor Canned Meal Supplement Drink:

• 300 calories of Cassava have 2.1 times more Copper and 3.4 times more Manganese than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 10.9 times more Calcium, 12.9 times more Iron, 6.5 times more Phosphorus, 6.1 times more Sodium, 2 times more Zinc and 2.1 times more Water than Raw Cassava.
• Both Cassava and Peanut Flavor Canned Meal Supplement Drink contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.6 times more Carbohydrate than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 17.4 times more Fat and 4.1 times more Protein than Raw Cassava.
• Both Cassava and Peanut Flavor Canned Meal Supplement Drink offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.