Comparing Nutrients in 300 calories Cassava VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Cassava: 188g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Cassava has 3.7 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has above average energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Cassava	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.57% 0.098g	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	55% 71.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	98% 71g	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	1.84% 0.7g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	12.3% 0.16mg	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	24.4% 98μg	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	226% 203mg	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	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	3% 30mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	59% 0.53mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	5.16% 0.12mg	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% 98mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	3.02% 112g	16.7% 618g	3700g per day for Men 19-50 years

Cassava VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Orange-grapefruit juice, canned or bottled, unsweetened?

Lets compare vitamin content per 300 calories of Cassava vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B5, 1.9 times more Vitamin B9, 5.3 times more Vitamin C and 2.7 times more Vitamin E than Raw Cassava.
• Both Cassava and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Cassava as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 300 calories of Cassava have 6.1 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 2.8 times more Copper, 6.3 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 5.5 times more Water than Raw Cassava.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Manganese
• Both Raw Cassava as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 4.8 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 22.3 times more Sugars and 1.6 times more Protein than Raw Cassava.
• Both Cassava and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Cassava as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.