Comparing Nutrients in 500 calories Cassava VS Puddings, tapioca, ready-to-eat

Weight per 500 calories

• Cassava: 313g
• Puddings, tapioca, ready-to-eat: 385g

Cassava has 1.2 times more energy per 100g than Puddings, tapioca, ready-to-eat. It has above average energy density when compared to other foods. Puddings, tapioca, ready-to-eat having average energy density.

Discover which food has more nutrients per 500 calories - Cassava or Puddings, tapioca, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Cassava	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	64% 83.4g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	79% 57.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 48.5g	g per day for Men 19-50 years
Fiber	15% 5.63g	0% 0g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	7.1% 0.092mg	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	21% 84.4μg	2.9% 11.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.7% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71.5% 64.4mg	1.3% 1.15mg	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	3.96% 0.59mg	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	5% 50mg	27.3% 273mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	7.7% 0.069mg	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	10.5% 0.84mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	1.84% 0.042mg	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	12% 84.4mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	37% 558mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	5.04% 187g	7.47% 276g	3700g per day for Men 19-50 years

Cassava VS Puddings, Tapioca, Ready-to-eat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Puddings, tapioca, ready-to-eat?

Lets compare vitamin content per 500 calories of Cassava vs Puddings, tapioca, ready-to-eat:

• 500 calories of Cassava have 2.9 times more Vitamin B1, 10.7 times more Vitamin B3, 3 times more Vitamin B6, 7.3 times more Vitamin B9 and 55.8 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 2.5 times more Vitamin B2, 2.7 times more Vitamin B5 and more Vitamin B12 than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin B12
• 500 calories of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Puddings, tapioca, ready-to-eat:

• 500 calories of Cassava have 4.5 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 28.4 times more Manganese and 2.4 times more Potassium than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 5.5 times more Calcium, 2.7 times more Phosphorus and 12.7 times more Sodium than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium
• 500 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Raw Cassava as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 1.4 times more Carbohydrate and more Fiber than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 17.1 times more Fat, 16 times more Saturated Fat, 10.8 times more Sugars and 1.8 times more Protein than Raw Cassava.
• Both Cassava and Puddings, tapioca, ready-to-eat offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• 500 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Cassava as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.