Comparing Nutrients in 500 calories Desserts, apple crisp, prepared-from-recipe VS Cassava

Weight per 500 calories

• Desserts, apple crisp, prepared-from-recipe: 311g
• Cassava: 313g

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

Discover which food has more nutrients per 500 calories - Desserts, apple crisp, prepared-from-recipe or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Cassava	3%	2%	95%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	91% 119g	130g per day for Men 19-50 years
Sugars	84.3% 61g	7.33% 5.3g	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	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	11.4% 4.35g	15% 5.63g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Vitamin A	10% 90μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.56% 0.12mg	21% 0.28mg	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	12.4% 49.7μg	21% 84.4μg	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	7.6% 6.83mg	71.5% 64.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.87% 1.2mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Calcium	11% 109mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	34.7% 0.31mg	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	32% 2.55mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	5.9% 25mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	52% 1.2mg	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	12.4% 87mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	72.7% 1090mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	5.3% 195g	5.04% 187g	3700g per day for Men 19-50 years

Desserts, Apple Crisp, Prepared-from-recipe VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Desserts, apple crisp, prepared-from-recipe or Cassava?

Lets compare vitamin content per 500 calories of Desserts, apple crisp, prepared-from-recipe vs Cassava:

• 500 calories of Desserts, apple crisp, prepared-from-recipe have 28.8 times more Vitamin A, 1.7 times more Vitamin B2 and 2.1 times more Vitamin K than Cassava.
• While 500 kcal of Raw Cassava contain 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 9.4 times more Vitamin C than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B6 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cassava have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Desserts, apple crisp, prepared-from-recipe vs Cassava:

• 500 calories of Desserts, apple crisp, prepared-from-recipe have 2.2 times more Calcium, 3 times more Iron, 5 times more Selenium and 24.9 times more Sodium than Cassava.
• While 500 kcal of Raw Cassava contain 1.4 times more Copper, 2.6 times more Magnesium, 3 times more Manganese and 3.5 times more Potassium than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava contain similar levels of Phosphorus per 500 calories.
• 500 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Potassium
• 500 calories of Cassava lack sufficient amounts of Calcium and Selenium
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cassava lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Desserts, apple crisp, prepared-from-recipe have 12.2 times more Fat, 4 times more Omega 3, 33.4 times more Omega 6 and 11.5 times more Sugars than Cassava.
• While 500 kcal of Raw Cassava contain 1.3 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3 and Omega 6
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Cassava provide inadequate amounts of Protein in 500 calories.