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

Weight per 300 calories

• Passion-fruit Juice, Purple: 588g
• Cassava: 188g

Raw Cassava has 3.1 times more energy per unit of mass than Raw Passion-fruit Juice, Purple, which is above average in comparison to other foods. Passion-fruit Juice, Purple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Cassava	3%	2%	95%

Macro Nutrients

	Passion-fruit Juice, Purple	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	61.5% 80g	55% 71.4g	130g per day for Men 19-50 years
Sugars	109% 79g	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	3.1% 1.18g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Cassava	Recommended Dietary Allowance
Vitamin A	23.5% 212μg	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	59.3% 0.77mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	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	22.6% 0.29mg	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	10.3% 41μg	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	195% 175mg	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	0.39% 0.059mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.96% 2.35μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Cassava	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	17.6% 1.4mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	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	11% 76.5mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	13.6% 504g	3.02% 112g	3700g per day for Men 19-50 years

Passion-fruit Juice, Purple VS Cassava Nutrients Per 300 Kcal

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

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

• 300 calories of Passion-fruit Juice, Purple have 112.9 times more Vitamin A, 8.6 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.5 times more Vitamin C than Cassava.
• While 300 kcal of Raw Cassava contain more Vitamin B1 than Raw Passion-fruit Juice, Purple.
• Both Passion-fruit Juice, Purple and Cassava provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1
• 300 calories of Cassava have insufficient amounts of Vitamin A
• Both Raw Passion-fruit Juice, 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 Juice, Purple vs Cassava:

• 300 calories of Passion-fruit Juice, Purple have 1.7 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Potassium and 4.5 times more Water than Cassava.
• Both Raw Passion-fruit Juice, 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 Juice, Purple have 24.7 times more Sugars than Cassava.
• While 300 kcal of Raw Cassava contain 2.9 times more Fiber than Raw Passion-fruit Juice, Purple.
• Both Passion-fruit Juice, Purple and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Passion-fruit Juice, Purple provide inadequate amounts of Fiber
• Both Raw Passion-fruit Juice, Purple as well as Raw Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.