Comparing Nutrients in 100 calories Cassava VS Java-plum

Weight per 100 calories

• Cassava: 62.5g
• Java-plum: 167g

Cassava has 2.7 times more energy per 100g than Java-plum. It has above average energy density when compared to other foods. Raw Java-plum having low energy density.

Discover which food has more nutrients per 100 calories - Cassava or Java-plum?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Java-plum	4%	3%	93%

Macro Nutrients

	Cassava	Java-plum	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.4% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	NA	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	20% 26g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	NA	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	2.96% 1.13g	NA	38g per day for Men 19-50 years
Protein	1.5% 0.85g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Java-plum	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	4.87% 0.063mg	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	4.2% 17μg	NA	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	14.3% 13mg	26.5% 24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Java-plum	Recommended Dietary Allowance
Calcium	1% 10mg	3.17% 31.7mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	NA	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	2.1% 0.17mg	3.96% 0.32mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	2.4% 17mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	1.56% 23.3mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	NA	11mg per day for Men 19-50 years
Water	1% 37.3g	3.74% 139g	3700g per day for Men 19-50 years

Cassava VS Java-plum Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Java-plum?

Lets compare vitamin content per 100 calories of Cassava vs Java-plum:

• 100 calories of Cassava have 5.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Java-plum.
• While 100 kcal of Raw Java-plum contain 1.9 times more Vitamin C than Raw Cassava.
• Both Cassava and Java-plum provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Cassava as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cassava vs Java-plum:

• 100 calories of Cassava have 1.3 times more Potassium than Java-plum.
• While 100 kcal of Raw Java-plum contain 3.2 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus and 3.7 times more Water than Raw Cassava.
• 100 calories of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Java-plum contain 1.4 times more Protein than Raw Cassava.
• Both Cassava and Java-plum offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein