Comparing Nutrients in 300 calories Cassava VS Candies, semisweet chocolate

Weight per 300 calories

• Cassava: 188g
• Candies, semisweet chocolate: 62.5g

Candies, semisweet chocolate have 3 times more energy per unit of mass than Raw Cassava, which is very high in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Candies, semisweet chocolate?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Cassava	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	19.3% 18.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	3.3% 0.56g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	47% 34g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cassava	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	2.86% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	4.33% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	1.3% 0.066mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	1.7% 0.022mg	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	2.03% 8.13μg	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	0% 0mg	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	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	3% 30mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	48.6% 0.44mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	21.7% 0.5mg	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	11.8% 82.5mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	4.77% 2.63μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.46% 6.88mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	3.02% 112g	0.012% 0.44g	3700g per day for Men 19-50 years

Cassava VS Candies, Semisweet Chocolate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Candies, semisweet chocolate?

Lets compare vitamin content per 300 calories of Cassava vs Candies, semisweet chocolate:

• 300 calories of Cassava have 4.7 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 7.5 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Candies, semisweet chocolate.
• 300 calories of Candies, semisweet chocolate have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Candies, semisweet chocolate 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 Candies, semisweet chocolate:

• 300 calories of Cassava have 1.4 times more Manganese and 2.2 times more Potassium than Candies, semisweet chocolate.
• While 300 kcal of Candies, semisweet chocolate contain 2.3 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Zinc than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Zinc
• Both Raw Cassava as well as Candies, semisweet chocolate lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.8 times more Carbohydrate than Candies, semisweet chocolate.
• While 300 kcal of Candies, semisweet chocolate contain 35.7 times more Fat, 80 times more Saturated Fat and 10.7 times more Sugars than Raw Cassava.
• Both Cassava and Candies, semisweet chocolate offer comparable quantities of Energy and Fiber per 300 calories.
• Both Raw Cassava as well as Candies, semisweet chocolate provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.