Comparing Nutrients in 300 calories Dried Basil Spices VS Cassava

Weight per 300 calories

• Dried Basil Spices: 129g
• Cassava: 188g

Dried Basil Spices have 1.5 times more energy per 100g than Cassava. It has above average energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Dried Basil Spices or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Cassava	3%	2%	95%

Macro Nutrients

	Dried Basil Spices	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	8.68% 2.78g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	47.3% 61.5g	55% 71.4g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	1.33% 0.97g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.026g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	53% 29.6g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Cassava	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	100% 399μg	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	1.14% 1.03mg	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	92% 13.8mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1840% 2208μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Cassava	Recommended Dietary Allowance
Calcium	288% 2884mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	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	1445% 116mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	218% 915mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	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	50.4% 353mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	100% 3386mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	7.02% 3.86μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	3.02% 112g	3700g per day for Men 19-50 years

Dried Basil Spices VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Basil Spices or Cassava?

Lets compare vitamin content per 300 calories of Dried Basil Spices vs Cassava:

• 300 calories of Dried Basil Spices have 17.2 times more Vitamin B2, 3.9 times more Vitamin B3, 5.4 times more Vitamin B5, 10.5 times more Vitamin B6, 7.9 times more Vitamin B9, 38.7 times more Vitamin E and 619.7 times more Vitamin K than Cassava.
• While 300 kcal of Raw Cassava contain 1.6 times more Vitamin B1 and 37.5 times more Vitamin C than Dried Basil Spices.
• 300 calories of Dried Basil Spices have insufficient amounts of Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Dried Basil Spices as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Basil Spices vs Cassava:

• 300 calories of Dried Basil Spices have 96.1 times more Calcium, 14.4 times more Copper, 228.4 times more Iron, 23.2 times more Magnesium, 17.5 times more Manganese, 7 times more Phosphorus, 6.7 times more Potassium, 2.9 times more Selenium, 3.7 times more Sodium and 14.3 times more Zinc than Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Basil Spices have 20 times more Saturated Fat, 12.1 times more Omega 3, 14.4 times more Fiber and 11.6 times more Protein than Cassava.
• Both Dried Basil Spices and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Dried Basil Spices as well as Raw Cassava provide inadequate amounts of Omega 6 in 300 calories.