Comparing Nutrients in 300 calories Cassava VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 300 calories

• Cassava: 188g
• HEALTH VALLEY, FIBER 7 Flakes: 85g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes 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 HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cassava	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.87% 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	51% 66.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	23.4% 17g	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	31.5% 12g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	46% 0.6mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	3.97% 3.57mg	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	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	1.56% 1.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	3% 30mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	45% 0.41mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	119% 2.74mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	22.3% 2.46mg	11mg per day for Men 19-50 years
Water	3.02% 112g	0.069% 2.55g	3700g per day for Men 19-50 years

Cassava VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 300 calories of Cassava vs HEALTH VALLEY, FIBER 7 Flakes:

• 300 calories of Cassava have 10.8 times more Vitamin C than HEALTH VALLEY, FIBER 7 Flakes.
• While 300 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 48 times more Vitamin A, 2.8 times more Vitamin B1, 5.7 times more Vitamin B2, 3.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3.6 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin B12 than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B12
• 300 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs HEALTH VALLEY, FIBER 7 Flakes:

• 300 calories of Cassava have 1.2 times more Potassium than HEALTH VALLEY, FIBER 7 Flakes.
• While 300 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2 times more Calcium, 2.2 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 3.8 times more Manganese, 5.5 times more Phosphorus, 12.3 times more Selenium, 6.5 times more Sodium and 3.9 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 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 5.3 times more Sugars, 3.6 times more Fiber and 4.8 times more Protein than Raw Cassava.
• Both Cassava and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.