Comparing Nutrients in 500 calories Cassava VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 500 calories

• Cassava: 313g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

Cassava has 3.7 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has above average energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

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

Macro Nutrients

	Cassava	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	92% 120g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	163% 118g	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	15% 5.63g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Cassava	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	20.6% 0.27mg	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	40.7% 163μg	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	376% 338mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	5% 50mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	98% 0.88mg	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	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	8.6% 0.2mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.04% 187g	28% 1031g	3700g per day for Men 19-50 years

Cassava VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Orange-grapefruit juice, canned or bottled, unsweetened?

Lets compare vitamin content per 500 calories of Cassava vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 500 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 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 Raw Cassava.
• Both Cassava and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Cassava as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 500 calories of Cassava have 6.1 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 500 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 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 Raw Cassava.
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Manganese
• Both Raw Cassava as well as Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 4.8 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 500 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 22.3 times more Sugars and 1.6 times more Protein than Raw Cassava.
• Both Cassava and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Raw Cassava as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.