Comparing Nutrients in 500 calories Cassava VS Puddings, vanilla, ready-to-eat, fat free

Weight per 500 calories

• Cassava: 313g
• Puddings, vanilla, ready-to-eat, fat free: 562g

Cassava has 1.8 times more energy per 100g than Puddings, vanilla, ready-to-eat, fat free. It has above average energy density when compared to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Cassava	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	87% 113g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	117% 85g	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	15% 5.63g	0% 0g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	1.83% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	8.2% 0.11mg	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	4.2% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71.5% 64.4mg	7.5% 6.74mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	5% 50mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	8.1% 0.073mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	9.36% 39.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	0.98% 0.022mg	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	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	17.4% 9.55μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	71.5% 1073mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	5.04% 187g	11.7% 432g	3700g per day for Men 19-50 years

Cassava VS Puddings, Vanilla, Ready-to-eat, Fat Free Nutrients Per 500 Kcal

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

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

• 500 calories of Cassava have 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.
• While 500 kcal of Puddings, vanilla, ready-to-eat, fat free contain 3.3 times more Vitamin B2, 3.3 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, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free:

• 500 calories of Cassava have 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.
• While 500 kcal of Puddings, vanilla, ready-to-eat, fat free contain 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 and 2.3 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc
• 500 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• While 500 kcal of Puddings, vanilla, ready-to-eat, fat free contain 16 times more Sugars and 2.7 times more Protein than Raw Cassava.
• Both Cassava and Puddings, vanilla, ready-to-eat, fat free offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• 500 calories of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Cassava as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.