Comparing Nutrients in 300 calories Cassava VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 300 calories

• Cassava: 188g
• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 732g

Cassava has 3.9 times more energy per 100g than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water. It has above average energy density when compared to other foods. Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Cassava	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.08% 0.18g	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	54.8% 71g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	97% 70.5g	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	1.93% 0.73g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	7.2% 4.02g	56g per day for Men 19-50 years

Vitamins

	Cassava	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume 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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	24.8% 0.32mg	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	7.3% 29.3μg	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	274% 247mg	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	1.95% 0.29mg	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	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	3% 30mg	5.85% 58.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	27% 0.24mg	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	13% 1.02mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	19% 80.5mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	6.36% 0.15mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	29.3% 995mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.49% 7.3mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	3.02% 112g	17.7% 653g	3700g per day for Men 19-50 years

Cassava VS Grapefruit Juice, White, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 300 calories of Cassava vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Cassava have 1.7 times more Vitamin B9 than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.9 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin C than Raw Cassava.
• Both Cassava and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume 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 Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• 300 calories of Cassava have 4.9 times more Manganese than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 1.3 times more Copper, 2 times more Iron, 2 times more Magnesium, 2 times more Phosphorus, 2 times more Potassium and 5.8 times more Water than Raw Cassava.
• Both Raw Cassava as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 4.6 times more Fiber than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 300 kcal of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contain 22.1 times more Sugars and 1.6 times more Protein than Raw Cassava.
• Both Cassava and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber
• Both Raw Cassava as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.