Comparing Nutrients in 300 calories Grape Soda VS Cassava

Weight per 300 calories

• Grape Soda: 698g
• Cassava: 188g

Raw Cassava has 3.7 times more energy per unit of mass than Carbonated Grape Soda, which is above average in comparison to other foods. Grape Soda having low energy density.

Discover which food has more nutrients per 300 calories - Grape Soda or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Grape Soda	0%	0%	100%
Cassava	3%	2%	95%

Macro Nutrients

	Grape Soda	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	8.9% 3.38g	38g per day for Men 19-50 years
Protein	0% 0g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Grape Soda	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.7% 0.17mg	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	12.7% 50.6μg	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	0% 0mg	43% 38.6mg	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	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Soda	Cassava	Recommended Dietary Allowance
Calcium	2.1% 21mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	15% 602μg	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	6.98% 0.56mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	1.66% 6.98mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	31.3% 0.72mg	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	0% 0mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	0.21% 6.98mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	6.98% 105mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	16.7% 620g	3.02% 112g	3700g per day for Men 19-50 years

Grape Soda VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Grape Soda or Cassava?

Lets compare vitamin content per 300 calories of Grape Soda vs Cassava:

• 300 kcal of Raw Cassava contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Carbonated Grape Soda.
• 300 calories of Grape Soda have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Carbonated Grape Soda as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Grape Soda vs Cassava:

• 300 calories of Grape Soda have 4 times more Sodium and 5.5 times more Water than Cassava.
• While 300 kcal of Raw Cassava contain 5.6 times more Magnesium, 7.9 times more Manganese, more Phosphorus and 72.8 times more Potassium than Carbonated Grape Soda.
• Both Grape Soda and Cassava contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Grape Soda lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Carbonated Grape Soda as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Cassava contain more Fiber than Carbonated Grape Soda.
• Both Grape Soda and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Grape Soda provide inadequate amounts of Fiber
• Both Carbonated Grape Soda as well as Raw Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.