Comparing Nutrients in 300 calories Cassava VS Snacks, granola bars, hard, chocolate chip

Weight per 300 calories

• Cassava: 188g
• Snacks, granola bars, hard, chocolate chip: 68.5g

Snacks, granola bars, hard, chocolate chip have 2.7 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 Snacks, granola bars, hard, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Cassava	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.14% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	4.9% 0.84g	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	38% 49.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	7.93% 3g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	5.27% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	2.38% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	6.93% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	3.06% 0.04mg	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	2.23% 8.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.29% 0.007μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	0.076% 0.068mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.38% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	3% 30mg	5.27% 52.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	20% 0.18mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	11.7% 49.3mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	45% 1.03mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	15.6% 8.56μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	3.02% 112g	0.044% 1.64g	3700g per day for Men 19-50 years

Cassava VS Snacks, Granola Bars, Hard, Chocolate Chip Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Snacks, granola bars, hard, chocolate chip?

Lets compare vitamin content per 300 calories of Cassava vs Snacks, granola bars, hard, chocolate chip:

• 300 calories of Cassava have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.2 times more Vitamin B3, 4.2 times more Vitamin B6, 5.7 times more Vitamin B9 and 563.9 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While 300 kcal of Snacks, granola bars, hard, chocolate chip contain 1.7 times more Vitamin B5 than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• 300 calories of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cassava vs Snacks, granola bars, hard, chocolate chip:

• 300 calories of Cassava have 3 times more Potassium than Snacks, granola bars, hard, chocolate chip.
• While 300 kcal of Snacks, granola bars, hard, chocolate chip contain 4.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 6.5 times more Selenium, 9 times more Sodium and 2.1 times more Zinc than Raw Cassava.
• Both Cassava and Snacks, granola bars, hard, chocolate chip contain similar levels of Copper per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• 300 calories of Snacks, granola bars, hard, chocolate chip lack sufficient amounts of Potassium
• Both Raw Cassava as well as Snacks, granola bars, hard, chocolate chip lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.4 times more Carbohydrate than Snacks, granola bars, hard, chocolate chip.
• While 300 kcal of Snacks, granola bars, hard, chocolate chip contain 21.3 times more Fat, 56.3 times more Saturated Fat and 2 times more Protein than Raw Cassava.
• Both Cassava and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Snacks, granola bars, hard, chocolate chip provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.