Comparing Nutrients in 300 calories Cassava VS Cookies, fig bars

Weight per 300 calories

• Cassava: 188g
• Cookies, fig bars: 86.2g

Cookies, fig bars have 2.2 times more energy per unit of mass than Raw Cassava, which is high in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Cookies, fig bars?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Cassava	Cookies, fig bars	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	13% 2.23g	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	47% 61g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	55% 40g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0.86% 7.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	4.97% 0.065mg	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	7.54% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.23% 0.078μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	0.29% 0.26mg	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	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cookies, fig bars	Recommended Dietary Allowance
Calcium	3% 30mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	14% 0.13mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	13% 0.3mg	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	7.64% 53.4mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	5.25% 178mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	5.17% 2.84μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	3.06% 0.34mg	11mg per day for Men 19-50 years
Water	3.02% 112g	0.38% 14.2g	3700g per day for Men 19-50 years

Cassava VS Cookies, Fig Bars Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Cookies, fig bars?

Lets compare vitamin content per 300 calories of Cassava vs Cookies, fig bars:

• 300 calories of Cassava have 2.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 149.4 times more Vitamin C than Cookies, fig bars.
• While 300 kcal of Cookies, fig bars contain 2.1 times more Vitamin B2 and 1.6 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Cookies, fig bars provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• 300 calories of Cookies, fig bars have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cassava as well as Cookies, fig bars have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Cookies, fig bars:

• 300 calories of Cassava have 1.5 times more Copper, 1.7 times more Magnesium, 2.4 times more Manganese and 2.8 times more Potassium than Cookies, fig bars.
• While 300 kcal of Cookies, fig bars contain 4.9 times more Iron and 11.5 times more Sodium than Raw Cassava.
• Both Cassava and Cookies, fig bars contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cookies, fig bars lack sufficient amounts of Magnesium and Potassium
• Both Raw Cassava as well as Cookies, fig bars lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cookies, fig bars contain 12 times more Fat, 4.9 times more Omega 3, 37.1 times more Omega 6 and 12.5 times more Sugars than Raw Cassava.
• Both Cassava and Cookies, fig bars offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Omega 6
• Both Raw Cassava as well as Cookies, fig bars provide inadequate amounts of Protein in 300 calories.