Comparing Nutrients in 300 calories Cassava VS Java-plum

Weight per 300 calories

• Cassava: 188g
• Java-plum: 500g

Cassava has 2.7 times more energy per 100g than Java-plum. It has above average energy density when compared to other foods. Raw Java-plum having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Java-plum?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Java-plum	4%	3%	93%

Macro Nutrients

	Cassava	Java-plum	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.2% 1.15g	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	60% 77.8g	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	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Java-plum	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	8.13% 1.3mg	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	14.6% 0.19mg	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	NA	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	79.4% 71.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Java-plum	Recommended Dietary Allowance
Calcium	3% 30mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	NA	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	NA	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% 85mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	NA	11mg per day for Men 19-50 years
Water	3.02% 112g	11.2% 416g	3700g per day for Men 19-50 years

Cassava VS Java-plum Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Java-plum?

Lets compare vitamin content per 300 calories of Cassava vs Java-plum:

• 300 calories of Cassava have 5.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Java-plum.
• While 300 kcal of Raw Java-plum contain 1.9 times more Vitamin C than Raw Cassava.
• Both Cassava and Java-plum provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Cassava as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cassava vs Java-plum:

• 300 calories of Cassava have 1.3 times more Potassium than Java-plum.
• While 300 kcal of Raw Java-plum contain 3.2 times more Calcium, 1.9 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus and 3.7 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Java-plum contain 1.4 times more Protein than Raw Cassava.
• Both Cassava and Java-plum offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein