Comparing Nutrients in 500 calories Cassava VS Canned Mango Nectar

Weight per 500 calories

• Cassava: 313g
• Canned Mango Nectar: 980g

Cassava has 3.1 times more energy per 100g than Canned Mango Nectar. It has above average energy density when compared to other foods. Canned Mango Nectar having low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Canned Mango Nectar?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Cassava	Canned Mango Nectar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	99% 129g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	168% 122g	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	75% 54.5g	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	% 52g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	15% 5.63g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	1.93% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	38% 343μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	2.45% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	11.3% 0.15mg	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	21% 84.4μg	17% 68.6μg	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	71.5% 64.4mg	166% 149mg	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	3.96% 0.59mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	6.54% 7.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	5% 50mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	16.3% 0.15mg	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	10.5% 0.84mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	12% 0.27mg	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	12% 84.4mg	2.8% 19.6mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	7.13% 3.92μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5.04% 187g	23% 849g	3700g per day for Men 19-50 years

Cassava VS Canned Mango Nectar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Canned Mango Nectar?

Lets compare vitamin content per 500 calories of Cassava vs Canned Mango Nectar:

• 500 calories of Cassava have 9.2 times more Vitamin B1, 5.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Canned Mango Nectar.
• While 500 kcal of Canned Mango Nectar contain 109.8 times more Vitamin A, 2.1 times more Vitamin B5, 2.3 times more Vitamin C and 3.5 times more Vitamin E than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin E
• 500 calories of Canned Mango Nectar have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Cassava as well as Canned Mango Nectar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Canned Mango Nectar:

• 500 calories of Cassava have 2.1 times more Copper, 2.2 times more Magnesium, 4.4 times more Manganese, 4.3 times more Phosphorus and 3.6 times more Potassium than Canned Mango Nectar.
• While 500 kcal of Canned Mango Nectar contain 3.3 times more Calcium, 4.2 times more Iron and 4.6 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium
• 500 calories of Canned Mango Nectar lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Cassava as well as Canned Mango Nectar lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 1.9 times more Fiber than Canned Mango Nectar.
• While 500 kcal of Canned Mango Nectar contain 23 times more Sugars than Raw Cassava.
• Both Cassava and Canned Mango Nectar offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Mango Nectar provide inadequate amounts of Fiber
• Both Raw Cassava as well as Canned Mango Nectar provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.