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

Weight per 300 calories

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

Raw Cassava has 3.7 times more energy per unit of mass than Orange-grapefruit juice, canned or bottled, unsweetened, which is above average in comparison to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	55% 71.4g	130g per day for Men 19-50 years
Sugars	98% 71g	4.4% 3.2g	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	1.84% 0.7g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Cassava	Recommended Dietary Allowance
Vitamin A	4.65% 42μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.34mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	12.7% 0.17mg	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	24.4% 98μg	12.7% 50.6μg	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	226% 203mg	43% 38.6mg	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	6.5% 0.98mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Cassava	Recommended Dietary Allowance
Calcium	5.6% 56mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	40% 3.2mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.8mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	5.16% 0.12mg	31.3% 0.72mg	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	14% 98mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	16.7% 618g	3.02% 112g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 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 Cassava.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Cassava provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 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 Cassava.
• While 300 kcal of Raw Cassava contain 6.1 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Manganese
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

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