Comparing Nutrients in 300 calories Cassava VS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

• Cassava: 188g
• Unsweetened Ready-to-drink Coconut Water: 1667g

Cassava has 8.9 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has above average energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Cassava	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0% 0g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	90% 65.3g	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	49% 35.7g	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	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	0% 0g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	6.55% 3.67g	56g per day for Men 19-50 years

Vitamins

	Cassava	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	0% 0mg	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	0% 0μg	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	183% 165mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	3% 30mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	15% 0.13mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	160% 3.7mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	3.02% 112g	43% 1584g	3700g per day for Men 19-50 years

Cassava VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 300 calories of Cassava vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Cassava have more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 3.1 times more Vitamin B1 and 4.3 times more Vitamin C than Raw Cassava.
• 300 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Cassava as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Cassava have 1.4 times more Copper than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 3.9 times more Calcium, 2.5 times more Magnesium, 5.1 times more Manganese, 1.6 times more Phosphorus, 5.4 times more Potassium, 16.5 times more Sodium and 14.2 times more Water than Raw Cassava.
• Both Cassava and Unsweetened Ready-to-drink Coconut Water contain similar levels of Iron per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have more Fiber than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 20.5 times more Sugars and 1.4 times more Protein than Raw Cassava.
• Both Cassava and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Raw Cassava as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.