Comparing Nutrients in 300 calories Cassava VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY

Weight per 300 calories

• Cassava: 188g
• Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY: 2000g

Cassava has 10.7 times more energy per 100g than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY. It has above average energy density when compared to other foods. Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	0%	0%	100%

Macro Nutrients

	Cassava	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	103% 75g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	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	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	545% 7.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	521% 83.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	832% 41.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	642% 8.34mg	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	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	556% 500mg	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	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY	Recommended Dietary Allowance
Calcium	3% 30mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	22.2% 0.2mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	25.2% 0.58mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	0% 0mg	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	28% 420mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.02% 112g	52% 1924g	3700g per day for Men 19-50 years

Cassava VS Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY?

Lets compare vitamin content per 300 calories of Cassava vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• 300 calories of Cassava have 2.7 times more Vitamin B1 and more Vitamin B9 than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While 300 kcal of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain 78.7 times more Vitamin B2, 52 times more Vitamin B3, 207.4 times more Vitamin B5, 50.5 times more Vitamin B6, more Vitamin B12 and 12.9 times more Vitamin C than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin B12
• 300 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Cassava as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY:

• 300 calories of Cassava have more Iron, 1.2 times more Manganese, 2.5 times more Phosphorus and more Potassium than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While 300 kcal of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain 16 times more Sodium and 17.2 times more Water than Raw Cassava.
• Both Cassava and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY lack sufficient amounts of Iron, Phosphorus and Potassium
• Both Raw Cassava as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have more Fiber than Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY.
• While 300 kcal of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY contain 23.5 times more Sugars than Raw Cassava.
• Both Cassava and Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY provide inadequate amounts of Fiber
• Both Raw Cassava as well as Cranberry Energy Juice Drink Cran-Energy OCEAN SPRAY provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.