Comparing Nutrients in 100 calories Desserts, apple crisp, prepared-from-recipe VS Cassava

Weight per 100 calories

• Desserts, apple crisp, prepared-from-recipe: 62g
• Cassava: 62.5g

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

Discover which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	17% 12.2g	1.47% 1.06g	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	2.3% 0.87g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	1.94% 1.1g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.87% 0.05mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.14% 0.057mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	4.23% 0.055mg	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	2.5% 9.94μg	4.2% 17μg	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	1.5% 1.37mg	14.3% 13mg	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	1.57% 0.24mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.12% 2.55μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Cassava	Recommended Dietary Allowance
Calcium	2.17% 21.7mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	6.94% 0.063mg	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	6.37% 0.51mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	1.2% 4.97mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	10.4% 0.24mg	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	2.5% 17.4mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	1.42% 48.4mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	3.95% 2.17μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	1.06% 39g	1% 37.3g	3700g per day for Men 19-50 years

Desserts, Apple Crisp, Prepared-from-recipe VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Desserts, apple crisp, prepared-from-recipe or Cassava?

Lets compare vitamin content per 100 calories of Desserts, apple crisp, prepared-from-recipe vs Cassava:

• 100 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 100 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 100 calories.
• 100 calories of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B6 and Vitamin C
• 100 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 100 calories.

Comparing minerals per 100 calories for Desserts, apple crisp, prepared-from-recipe vs Cassava:

• 100 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 100 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 100 calories.
• 100 calories of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Potassium
• 100 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 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 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 100 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 100 calories.
• 100 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 100 calories.