Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat, fat free VS Cassava

Weight per 300 calories

• Puddings, vanilla, ready-to-eat, fat free: 337g
• Cassava: 188g

Raw Cassava has 1.8 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, fat free, which is above average in comparison to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	52.3% 68g	55% 71.4g	130g per day for Men 19-50 years
Sugars	70.3% 51g	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	0% 0g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Vitamin A	0.37% 3.37μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.18% 0.074mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.93% 0.064mg	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	2.53% 10μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.5% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.5% 4.04mg	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	0% 0mg	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

	Puddings, vanilla, ready-to-eat, fat free	Cassava	Recommended Dietary Allowance
Calcium	13.5% 135mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	4.87% 0.044mg	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	15% 1.2mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	5.6% 23.6mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	0.59% 0.013mg	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% 182mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	43% 644mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	7.05% 0.78mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	7% 259g	3.02% 112g	3700g per day for Men 19-50 years

Puddings, Vanilla, Ready-to-eat, Fat Free VS Cassava Nutrients Per 300 Kcal

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

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

• 300 calories of Puddings, vanilla, ready-to-eat, fat free have 3.3 times more Vitamin B2, 3.3 times more Vitamin B5 and more Vitamin B12 than Cassava.
• While 300 kcal of Raw Cassava contain 2.2 times more Vitamin B1, 9.1 times more Vitamin B3, 2.6 times more Vitamin B6, 5 times more Vitamin B9 and 9.5 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• 300 calories of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free vs Cassava:

• 300 calories of Puddings, vanilla, ready-to-eat, fat free have 4.5 times more Calcium, 2.4 times more Iron, 3.6 times more Phosphorus, 4.4 times more Selenium, 24.5 times more Sodium, 1.2 times more Zinc and 2.3 times more Water than Cassava.
• While 300 kcal of Raw Cassava contain 4.3 times more Copper, 1.7 times more Magnesium, 53.4 times more Manganese and 1.4 times more Potassium than Puddings, vanilla, ready-to-eat, fat free.
• 300 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Puddings, vanilla, ready-to-eat, fat free have 16 times more Sugars and 2.7 times more Protein than Cassava.
• While 300 kcal of Raw Cassava contain more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Puddings, vanilla, ready-to-eat, fat free as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.