Comparing Nutrients in 500 calories Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Cassava

Weight per 500 calories

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut: 103g
• Cassava: 313g

Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 3 times more energy per 100g than Cassava. It has very high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Cassava	3%	2%	95%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	37.8% 0.6g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.67g	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	48.3% 62.8g	91% 119g	130g per day for Men 19-50 years
Sugars	47% 34g	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	7.84% 2.98g	15% 5.63g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cassava	Recommended Dietary Allowance
Vitamin A	16% 146μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	14% 56.5μg	21% 84.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.7% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.34% 0.31mg	71.5% 64.4mg	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	47% 7.07mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Cassava	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	18.5% 1.48mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	40% 279mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	18.7% 10.3μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	5.04% 187g	3700g per day for Men 19-50 years

Snacks, Granola Bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, Peanut VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut or Cassava?

Lets compare vitamin content per 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Cassava:

• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 46.7 times more Vitamin A, 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, more Vitamin B12, 11.9 times more Vitamin E and 2 times more Vitamin K than Cassava.
• While 500 kcal of Raw Cassava contain 1.5 times more Vitamin B9 and 209 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Cassava provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin E and Vitamin K
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Cassava have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Cassava:

• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.8 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 4.7 times more Selenium, 9.7 times more Sodium and 1.7 times more Zinc than Cassava.
• While 500 kcal of Raw Cassava contain 2.1 times more Potassium than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Cassava contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Cassava lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 26.8 times more Fat, 30.4 times more Saturated Fat, 11.4 times more Omega 3, 46.7 times more Omega 6, 6.4 times more Sugars and 2.2 times more Protein than Cassava.
• While 500 kcal of Raw Cassava contain 1.9 times more Carbohydrate and 1.9 times more Fiber than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Cassava offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide inadequate amounts of Fiber
• 500 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein