Comparing Nutrients in 500 calories Puddings, banana, dry mix, instant, with added oil VS Cassava

Weight per 500 calories

• Puddings, banana, dry mix, instant, with added oil: 130g
• Cassava: 313g

Puddings, banana, dry mix, instant, with added oil have 2.4 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Puddings, banana, dry mix, instant, with added oil or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	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	88.7% 115g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	15% 5.63g	38g per day for Men 19-50 years
Protein	0% 0g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.11% 0.001mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.3% 0.004mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.016% 0.003mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.1% 0.001mg	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	0% 0μg	21% 84.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.54% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant, with added oil	Cassava	Recommended Dietary Allowance
Calcium	0.78% 7.77mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	3.02% 0.027mg	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	1.94% 0.16mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	0.62% 2.6mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	0.56% 0.013mg	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	149% 1041mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	0.57% 19.4mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	129% 1942mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	0.47% 0.052mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	5.04% 187g	3700g per day for Men 19-50 years

Puddings, Banana, Dry Mix, Instant, With Added Oil VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, banana, dry mix, instant, with added oil or Cassava?

Lets compare vitamin content per 500 calories of Puddings, banana, dry mix, instant, with added oil vs Cassava:

• 500 kcal of Raw Cassava contain 209.9 times more Vitamin B1, 38.6 times more Vitamin B2, 1030.1 times more Vitamin B3, 212.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• 500 calories of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Puddings, banana, dry mix, instant, with added oil as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Puddings, banana, dry mix, instant, with added oil vs Cassava:

• 500 calories of Puddings, banana, dry mix, instant, with added oil have 12.3 times more Phosphorus and 44.4 times more Sodium than Cassava.
• While 500 kcal of Raw Cassava contain 11.5 times more Copper, 5.4 times more Iron, 25.3 times more Magnesium, 92.6 times more Manganese and 43.6 times more Potassium than Puddings, banana, dry mix, instant, with added oil.
• 500 calories of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Potassium
• Both Puddings, banana, dry mix, instant, with added oil as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, banana, dry mix, instant, with added oil have 25.8 times more Omega 6 than Cassava.
• While 500 kcal of Raw Cassava contain more Fiber than Puddings, banana, dry mix, instant, with added oil.
• Both Puddings, banana, dry mix, instant, with added oil and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber
• 500 calories of Cassava provide inadequate amounts of Omega 6
• Both Puddings, banana, dry mix, instant, with added oil as well as Raw Cassava provide inadequate amounts of Omega 3 and Protein in 500 calories.