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

Weight per 300 calories

• Cassava: 188g
• Puddings, vanilla, ready-to-eat, fat free: 337g

Cassava has 1.8 times more energy per 100g than Puddings, vanilla, ready-to-eat, fat free. It has above average energy density when compared to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Cassava	Puddings, vanilla, 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	0% 0g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	52.3% 68g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	70.3% 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	0% 0g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0.37% 3.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	6.18% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	4.93% 0.064mg	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	2.53% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	4.5% 4.04mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	3% 30mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	4.87% 0.044mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	5.6% 23.6mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	0.59% 0.013mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	10.4% 5.73μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	7.05% 0.78mg	11mg per day for Men 19-50 years
Water	3.02% 112g	7% 259g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cassava have 2.2 times more Vitamin B1, 9.1 times more Vitamin B3, 2.6 times more Vitamin B6, 5 times more Vitamin B9 and 9.5 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• While 300 kcal of Puddings, vanilla, ready-to-eat, fat free contain 3.3 times more Vitamin B2, 3.3 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, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Puddings, vanilla, 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, vanilla, ready-to-eat, fat free:

• 300 calories of Cassava have 4.3 times more Copper, 1.7 times more Magnesium, 53.4 times more Manganese and 1.4 times more Potassium than Puddings, vanilla, ready-to-eat, fat free.
• While 300 kcal of Puddings, vanilla, ready-to-eat, fat free contain 4.5 times more Calcium, 2.4 times more Iron, 3.6 times more Phosphorus, 4.4 times more Selenium, 24.5 times more Sodium and 2.3 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc
• 300 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• While 300 kcal of Puddings, vanilla, ready-to-eat, fat free contain 16 times more Sugars and 2.7 times more Protein than Raw Cassava.
• Both Cassava and Puddings, vanilla, 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, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Cassava as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.