Comparing Nutrients in 300 calories Cassava VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Weight per 300 calories

• Cassava: 188g
• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 74.4g

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 2.5 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 Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Cassava	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	9.36% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	11.3% 1.92g	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% 39g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	17.4% 12.6g	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	0.38% 0.28g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	173% 27.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	237% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	137% 1.8mg	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	197% 787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	199% 4.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	56.2% 50.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.38% 0.36mg	41.7% 6.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	3% 30mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.032% 1.27μg	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	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	84% 1.93mg	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	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	84.6% 46.5μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	65.8% 7.24mg	11mg per day for Men 19-50 years
Water	3.02% 112g	0.19% 7g	3700g per day for Men 19-50 years

Cassava VS Formulated Bar, LUNA BAR, NUTZ OVER CHOCOLATE Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE?

Lets compare vitamin content per 300 calories of Cassava vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 300 calories of Cassava have 1.8 times more Vitamin B1 than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 300 kcal of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 148.5 times more Vitamin A, 24.8 times more Vitamin B2, 17.2 times more Vitamin B3, 59 times more Vitamin B5, 10.8 times more Vitamin B6, 15.5 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin C, more Vitamin D, 17.6 times more Vitamin E and 8.5 times more Vitamin K than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Cassava vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 300 calories of Cassava have 1.7 times more Potassium than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 300 kcal of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 22 times more Calcium, 5.6 times more Copper, 20.9 times more Iron, 6.2 times more Magnesium, 2.7 times more Manganese, 11.5 times more Phosphorus, 35.4 times more Selenium, 10.9 times more Sodium and 11.4 times more Zinc than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.8 times more Carbohydrate than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 300 kcal of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 17.3 times more Fat, 29.6 times more Saturated Fat, 32 times more Omega 6, 3.9 times more Sugars and 6.1 times more Protein than Raw Cassava.
• Both Cassava and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Cassava as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE provide inadequate amounts of Omega 3 in 300 calories.