Comparing Nutrients in 300 calories Desserts, apple crisp, prepared-from-recipe VS Cassava

Weight per 300 calories

• Desserts, apple crisp, prepared-from-recipe: 186g
• Cassava: 188g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Desserts, apple crisp, prepared-from-recipe or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Cassava	3%	2%	95%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	8.04% 0.13g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	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	44.2% 57.5g	55% 71.4g	130g per day for Men 19-50 years
Sugars	50.6% 36.7g	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	6.86% 2.6g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.85% 1.58mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.73% 0.075mg	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	7.45% 30μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	43% 38.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.37% 7.64μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	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	19% 1.53mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.55% 15mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	7.45% 52mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	43.6% 654mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	3.05% 0.34mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.17% 117g	3.02% 112g	3700g per day for Men 19-50 years

Desserts, Apple Crisp, Prepared-from-recipe VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Desserts, apple crisp, prepared-from-recipe or Cassava?

Lets compare vitamin content per 300 calories of Desserts, apple crisp, prepared-from-recipe vs Cassava:

• 300 calories of Desserts, apple crisp, prepared-from-recipe have 28.8 times more Vitamin A, 1.7 times more Vitamin B2 and 2.1 times more Vitamin K than Cassava.
• While 300 kcal of Raw Cassava contain 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 9.4 times more Vitamin C than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B6 and Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cassava have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Desserts, apple crisp, prepared-from-recipe vs Cassava:

• 300 calories of Desserts, apple crisp, prepared-from-recipe have 2.2 times more Calcium, 3 times more Iron, 5 times more Selenium and 24.9 times more Sodium than Cassava.
• While 300 kcal of Raw Cassava contain 1.4 times more Copper, 2.6 times more Magnesium, 3 times more Manganese and 3.5 times more Potassium than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava contain similar levels of Phosphorus per 300 calories.
• 300 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Potassium
• 300 calories of Cassava lack sufficient amounts of Calcium and Selenium
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cassava lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Desserts, apple crisp, prepared-from-recipe have 12.2 times more Fat, 4 times more Omega 3, 33.4 times more Omega 6 and 11.5 times more Sugars than Cassava.
• While 300 kcal of Raw Cassava contain 1.3 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Omega 6
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cassava provide inadequate amounts of Protein in 300 calories.