Comparing Nutrients in 300 calories Puddings, chocolate, ready-to-eat VS Cassava

Weight per 300 calories

• Puddings, chocolate, ready-to-eat: 211g
• Cassava: 188g

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

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Cassava	3%	2%	95%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	8.34% 2.67g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.26% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0.73% 2.1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	% 32.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	7.9% 4.4g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Cassava	Recommended Dietary Allowance
Vitamin A	3.3% 29.6μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.23% 0.051mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	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	2.93% 0.038mg	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	1.6% 6.34μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.92% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.7% 0.63mg	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	4.37% 0.65mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Cassava	Recommended Dietary Allowance
Calcium	10.8% 108mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	33.5% 2.7mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	17% 118mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.97% 147g	3.02% 112g	3700g per day for Men 19-50 years

Puddings, Chocolate, Ready-to-eat VS Cassava Nutrients Per 300 Kcal

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

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

• 300 calories of Puddings, chocolate, ready-to-eat have 1.7 times more Vitamin B2, 2.6 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 300 kcal of Raw Cassava contain 3.2 times more Vitamin B1, 6.2 times more Vitamin B3, 4.3 times more Vitamin B6, 8 times more Vitamin B9 and 60.9 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• 300 calories of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Puddings, chocolate, ready-to-eat vs Cassava:

• 300 calories of Puddings, chocolate, ready-to-eat have 3.6 times more Calcium, 5.3 times more Iron, 2.3 times more Phosphorus and 12.2 times more Sodium than Cassava.
• While 300 kcal of Raw Cassava contain 2.9 times more Manganese and 1.3 times more Potassium than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cassava contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Calcium and Zinc
• Both Puddings, chocolate, ready-to-eat as well as Raw Cassava lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Puddings, chocolate, ready-to-eat have 18.5 times more Fat, 19.2 times more Saturated Fat, 11.4 times more Sugars and 1.7 times more Protein than Cassava.
• While 300 kcal of Raw Cassava contain 1.5 times more Carbohydrate and more Fiber than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cassava offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Puddings, chocolate, ready-to-eat as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.