Comparing Nutrients in 300 calories Cassava VS Puddings, tapioca, ready-to-eat

Weight per 300 calories

• Cassava: 188g
• Puddings, tapioca, ready-to-eat: 231g

Cassava has 1.2 times more energy per 100g than Puddings, tapioca, ready-to-eat. It has above average energy density when compared to other foods. Puddings, tapioca, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Cassava	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	9.23% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.94% 2.2g	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	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.8% 2.3mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	38.5% 50g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	47.5% 34.4g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 29g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	0% 0g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Puddings, tapioca, ready-to-eat	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	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	4.26% 0.055mg	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	1.73% 6.92μg	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	0.77% 0.69mg	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	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	0.77% 0.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	3% 30mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	4.6% 0.042mg	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	3.17% 0.25mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	1.1% 0.025mg	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	19.8% 138mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	22.3% 335mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	3.02% 112g	4.5% 166g	3700g per day for Men 19-50 years

Cassava VS Puddings, Tapioca, Ready-to-eat Nutrients Per 300 Kcal

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

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

• 300 calories of Cassava have 2.9 times more Vitamin B1, 10.7 times more Vitamin B3, 3 times more Vitamin B6, 7.3 times more Vitamin B9 and 55.8 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain 2.5 times more Vitamin B2, 2.7 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, tapioca, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat:

• 300 calories of Cassava have 4.5 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 28.4 times more Manganese and 2.4 times more Potassium than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain 5.5 times more Calcium, 2.7 times more Phosphorus and 12.7 times more Sodium than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium
• 300 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Raw Cassava as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.4 times more Carbohydrate and more Fiber than Puddings, tapioca, ready-to-eat.
• While 300 kcal of Puddings, tapioca, ready-to-eat contain 17.1 times more Fat, 16 times more Saturated Fat, 10.8 times more Sugars and 1.8 times more Protein than Raw Cassava.
• Both Cassava and Puddings, tapioca, ready-to-eat offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Cassava as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.