Comparing Nutrients in 300 calories Cassava VS Puddings, chocolate, ready-to-eat, fat free

Weight per 300 calories

• Cassava: 188g
• Puddings, chocolate, ready-to-eat, fat free: 323g

Cassava has 1.7 times more energy per 100g than Puddings, chocolate, ready-to-eat, fat free. It has above average energy density when compared to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Cassava	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.1% 3.23mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	70% 51g	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	2.55% 0.97g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Cassava	Puddings, chocolate, ready-to-eat, fat free	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	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	3.97% 0.052mg	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	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	3% 30mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	29.7% 0.27mg	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	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	11% 0.25mg	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	25% 174mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	3.02% 112g	6.65% 246g	3700g per day for Men 19-50 years

Cassava VS Puddings, Chocolate, Ready-to-eat, Fat Free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Puddings, chocolate, ready-to-eat, fat free?

Lets compare vitamin content per 300 calories of Cassava vs Puddings, chocolate, ready-to-eat, fat free:

• 300 calories of Cassava have 2.8 times more Vitamin B1, 5.7 times more Vitamin B3, 3.2 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, ready-to-eat, fat free.
• While 300 kcal of Puddings, chocolate, ready-to-eat, fat free contain 2.7 times more Vitamin B2, 2.4 times more Vitamin B5 and more Vitamin B12 than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin B12
• 300 calories of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Puddings, chocolate, ready-to-eat, fat free:

• 300 calories of Cassava have 2.9 times more Manganese than Puddings, chocolate, ready-to-eat, fat free.
• While 300 kcal of Puddings, chocolate, ready-to-eat, fat free contain 4.2 times more Calcium, 1.4 times more Copper, 10.8 times more Iron, 3.4 times more Phosphorus, 1.3 times more Potassium, 3.9 times more Selenium, 18.9 times more Sodium, 1.5 times more Zinc and 2.2 times more Water than Raw Cassava.
• Both Cassava and Puddings, chocolate, ready-to-eat, fat free contain similar levels of Magnesium per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 3.5 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• While 300 kcal of Puddings, chocolate, ready-to-eat, fat free contain 15.9 times more Sugars and 2.4 times more Protein than Raw Cassava.
• Both Cassava and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Cassava as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.