Comparing Nutrients in 300 calories Roasted Peanuts with Salt VS Cassava

Weight per 300 calories

• Roasted Peanuts with Salt: 51g
• Cassava: 188g

Roasted Peanuts with Salt have 3.7 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 - Roasted Peanuts with Salt or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Cassava	3%	2%	95%

Macro Nutrients

	Roasted Peanuts with Salt	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	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	8.36% 11g	55% 71.4g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	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	6.47% 0.078mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	12.4% 49.6μg	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	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	16.8% 2.5mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Peanuts with Salt	Cassava	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 8.18μg	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	10% 0.81mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	26.5% 186mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	3.02% 112g	3700g per day for Men 19-50 years

Roasted Peanuts With Salt VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Peanuts with Salt or Cassava?

Lets compare vitamin content per 300 calories of Roasted Peanuts with Salt vs Cassava:

• 300 calories of Roasted Peanuts with Salt have 4.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.1 times more Vitamin E than Cassava.
• While 300 kcal of Raw Cassava contain 2.1 times more Vitamin B1 and more Vitamin C than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Cassava provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Roasted Peanuts with Salt have insufficient amounts of Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry-roasted Peanuts with Salt 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 Roasted Peanuts with Salt vs Cassava:

• 300 calories of Roasted Peanuts with Salt have 1.6 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Selenium, 8 times more Sodium and 2.2 times more Zinc than Cassava.
• While 300 kcal of Raw Cassava contain 1.6 times more Potassium than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Cassava contain similar levels of Copper per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Dry-roasted Peanuts with Salt as well as Raw Cassava lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Peanuts with Salt have 48.3 times more Fat, 28.4 times more Saturated Fat, 82.8 times more Omega 6, 1.3 times more Fiber and 4.9 times more Protein than Cassava.
• While 300 kcal of Raw Cassava contain 6.6 times more Carbohydrate than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Cassava offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Dry-roasted Peanuts with Salt as well as Raw Cassava provide inadequate amounts of Omega 3 in 300 calories.