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

Weight per 300 calories

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

Raw Cassava has 1.6 times more energy per unit of mass than Raw Passion-fruit, Purple, which is above average in comparison to other foods. Passion-fruit, Purple having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Passion-fruit, Purple	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	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	55.6% 72.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	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	84.6% 32g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Cassava	Recommended Dietary Allowance
Vitamin A	22% 198μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	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	11% 43.3μg	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	103% 93mg	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	0.41% 0.062mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Cassava	Recommended Dietary Allowance
Calcium	3.7% 37mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	62% 4.95mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	30% 210mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.86μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	6.1% 226g	3.02% 112g	3700g per day for Men 19-50 years

Passion-fruit, Purple VS Cassava Nutrients Per 300 Kcal

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

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

• 300 calories of Passion-fruit, Purple have 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 Cassava.
• While 300 kcal of Raw Cassava contain more Vitamin B1 than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Cassava provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• 300 calories of Cassava have insufficient amounts of Vitamin A
• Both Raw Passion-fruit, Purple as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

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