Comparing Nutrients in 300 calories Cassava VS Balsam-pear , Leafy Tips

Weight per 300 calories

• Cassava: 188g
• Balsam-pear , Leafy Tips: 1000g

Cassava has 5.3 times more energy per 100g than Balsam-pear , Leafy Tips. It has above average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Balsam-pear , Leafy Tips?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Cassava	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	25.3% 33g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	8.9% 3.38g	NA	38g per day for Men 19-50 years
Protein	4.55% 2.55g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cassava	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	618% 8.03mg	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	12.7% 50.6μg	320% 1280μg	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	43% 38.6mg	978% 880mg	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	2.38% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	3% 30mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	223% 2mg	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	6.33% 0.51mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	233% 5.36mg	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	7.23% 50.6mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	3.02% 112g	24% 893g	3700g per day for Men 19-50 years

Cassava VS Balsam-pear , Leafy Tips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Balsam-pear , Leafy Tips?

Lets compare vitamin content per 300 calories of Cassava vs Balsam-pear , Leafy Tips:

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 464 times more Vitamin A, 11.1 times more Vitamin B1, 40.2 times more Vitamin B2, 6.9 times more Vitamin B3, 3.1 times more Vitamin B5, 48.7 times more Vitamin B6, 25.3 times more Vitamin B9 and 22.8 times more Vitamin C than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin A and Vitamin B5
• Both Raw Cassava as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cassava vs Balsam-pear , Leafy Tips:

• 300 kcal of Raw Balsam-pear , Leafy Tips contain 28 times more Calcium, 10.7 times more Copper, 40.3 times more Iron, 21.6 times more Magnesium, 7.4 times more Manganese, 19.6 times more Phosphorus, 12 times more Potassium, 6.9 times more Selenium, 4.2 times more Sodium, 4.7 times more Zinc and 8 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 2.2 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 300 kcal of Raw Balsam-pear , Leafy Tips contain 13.1 times more Fat and 20.8 times more Protein than Raw Cassava.
• Both Cassava and Balsam-pear , Leafy Tips offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein