Comparing Nutrients in 300 calories Cookies, chocolate, made with rice cereal VS Cassava

Weight per 300 calories

• Cookies, chocolate, made with rice cereal: 68.2g
• Cassava: 188g

Cookies, chocolate, made with rice cereal have 2.8 times more energy per 100g than Cassava. It has very high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Cookies, chocolate, made with rice cereal or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cassava	3%	2%	95%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	55% 71.4g	130g per day for Men 19-50 years
Sugars	38% 27.5g	4.4% 3.2g	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	2.87% 1.1g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	12.7% 0.17mg	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	4.1% 16.4μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	43% 38.6mg	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	8.9% 1.34mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.73μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Cassava	Recommended Dietary Allowance
Calcium	2.2% 22mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	21% 0.19mg	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	21.2% 1.7mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	NA	31.3% 0.72mg	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	9.35% 65.5mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.34μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	9.55% 143mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.24% 8.88g	3.02% 112g	3700g per day for Men 19-50 years

Cookies, Chocolate, Made With Rice Cereal VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate, made with rice cereal or Cassava?

Lets compare vitamin content per 300 calories of Cookies, chocolate, made with rice cereal vs Cassava:

• 300 calories of Cookies, chocolate, made with rice cereal have 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.8 times more Vitamin E than Cassava.
• While 300 kcal of Raw Cassava contain 3.1 times more Vitamin B9 and more Vitamin C than Cookies, chocolate, made with rice cereal.
• 300 calories of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin B9 and Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin E
• Both Cookies, chocolate, made with rice cereal as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate, made with rice cereal vs Cassava:

• 300 calories of Cookies, chocolate, made with rice cereal have 3.4 times more Iron, 1.3 times more Phosphorus, 4.8 times more Selenium and 5.5 times more Sodium than Cassava.
• While 300 kcal of Raw Cassava contain 1.5 times more Copper, 1.5 times more Magnesium and 3.3 times more Potassium than Cookies, chocolate, made with rice cereal.
• 300 calories of Cookies, chocolate, made with rice cereal lack sufficient amounts of Potassium
• 300 calories of Cassava lack sufficient amounts of Selenium
• Both Cookies, chocolate, made with rice cereal as well as Raw Cassava lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate, made with rice cereal have 25.1 times more Fat, 55.5 times more Saturated Fat, 3.3 times more Omega 3, 32.5 times more Omega 6 and 8.6 times more Sugars than Cassava.
• While 300 kcal of Raw Cassava contain 1.7 times more Carbohydrate and 3.1 times more Fiber than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cassava offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, chocolate, made with rice cereal provide inadequate amounts of Fiber
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Omega 6
• Both Cookies, chocolate, made with rice cereal as well as Raw Cassava provide inadequate amounts of Protein in 300 calories.