Comparing Nutrients in 300 calories Cassava VS Raspberry Juice Concentrate

Weight per 300 calories

• Cassava: 188g
• Raspberry Juice Concentrate: 136g

Raspberry Juice Concentrate has 1.4 times more energy per unit of mass than Raw Cassava, which is above average in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Cassava	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	71.5% 52g	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	37.6% 27.3g	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	% 23.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Raspberry Juice Concentrate	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	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	26% 0.34mg	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	3.05% 12.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	57.5% 51.7mg	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	0.54% 0.081mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	3% 30mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	21% 0.19mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	276% 6.34mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	47% 1599mg	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	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	3.02% 112g	1.5% 56g	3700g per day for Men 19-50 years

Cassava VS Raspberry Juice Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Raspberry Juice Concentrate?

Lets compare vitamin content per 300 calories of Cassava vs Raspberry Juice Concentrate:

• 300 calories of Cassava have 4.1 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 3.3 times more Vitamin B3, 18.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• 300 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cassava vs Raspberry Juice Concentrate:

• 300 kcal of Raspberry Juice Concentrate contain 4.4 times more Calcium, 3.1 times more Iron, 3.9 times more Magnesium, 8.8 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 2.7 times more Zinc than Raw Cassava.
• Both Cassava and Raspberry Juice Concentrate contain similar levels of Copper per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 2.3 times more Fiber than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 16.3 times more Sugars and 1.6 times more Protein than Raw Cassava.
• Both Cassava and Raspberry Juice Concentrate offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Raspberry Juice Concentrate provide inadequate amounts of Fiber
• Both Raw Cassava as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.