Comparing Nutrients in 300 calories Cassava VS Passion-fruit, Purple

Weight per 300 calories

• Cassava: 188g
• Passion-fruit, Purple: 309g

Cassava has 1.6 times more energy per 100g than Passion-fruit, Purple. It has above average energy density when compared to other foods. Raw Passion-fruit, Purple having average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Cassava	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	7.46% 1.27g	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	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	47.8% 34.6g	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	84.6% 32g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	29% 4.64mg	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	23.8% 0.31mg	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	11% 43.3μg	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	103% 93mg	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	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	3% 30mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	29.6% 0.27mg	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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	21.4% 89.7mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	31.7% 1076mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	3.37% 1.86μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	5.77% 86.6mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	3.02% 112g	6.1% 226g	3700g per day for Men 19-50 years

Cassava VS Passion-fruit, Purple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Passion-fruit, Purple?

Lets compare vitamin content per 300 calories of Cassava vs Passion-fruit, Purple:

• 300 calories of Cassava have more Vitamin B1 than Passion-fruit, Purple.
• While 300 kcal of Raw Passion-fruit, Purple contain 105.6 times more Vitamin A, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.4 times more Vitamin C than Raw Cassava.
• Both Cassava and Passion-fruit, Purple provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin A
• 300 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• Both Raw Cassava as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Passion-fruit, Purple:

• 300 kcal of Raw Passion-fruit, Purple contain 1.4 times more Copper, 9.8 times more Iron, 2.3 times more Magnesium, 4.2 times more Phosphorus, 2.1 times more Potassium and 2 times more Water than Raw Cassava.
• Both Raw Cassava as well as Raw Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Passion-fruit, Purple contain 21.1 times more Omega 6, 10.9 times more Sugars, 9.5 times more Fiber and 2.7 times more Protein than Raw Cassava.
• Both Cassava and Passion-fruit, Purple offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Cassava as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 300 calories.