Comparing Nutrients in 500 calories Cassava VS Passion-fruit Juice, Purple

Weight per 500 calories

• Cassava: 313g
• Passion-fruit Juice, Purple: 980g

Cassava has 3.1 times more energy per 100g than Passion-fruit Juice, Purple. It has above average energy density when compared to other foods. Raw Passion-fruit Juice, Purple having low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Passion-fruit Juice, Purple?

Macros Ratio

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

Macro Nutrients

	Cassava	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	103% 133g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	181% 131g	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	5.16% 1.96g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Cassava	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	39.2% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	37.7% 0.49mg	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	325% 292mg	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	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	3.27% 3.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Passion-fruit Juice, Purple	Recommended Dietary Allowance
Calcium	5% 50mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	57.7% 0.52mg	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	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	18.2% 127mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	4.46% 0.49mg	11mg per day for Men 19-50 years
Water	5.04% 187g	22.7% 839g	3700g per day for Men 19-50 years

Cassava VS Passion-fruit Juice, Purple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Passion-fruit Juice, Purple?

Lets compare vitamin content per 500 calories of Cassava vs Passion-fruit Juice, Purple:

• 500 calories of Cassava have more Vitamin B1 and 1.2 times more Vitamin B9 than Passion-fruit Juice, Purple.
• While 500 kcal of Raw Passion-fruit Juice, Purple contain 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 Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin A
• 500 calories of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1
• Both Raw Cassava as well as Raw Passion-fruit Juice, Purple have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Passion-fruit Juice, Purple:

• 500 kcal of Raw Passion-fruit Juice, Purple contain 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 Raw Cassava.
• Both Raw Cassava as well as Raw Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 2.9 times more Fiber than Passion-fruit Juice, Purple.
• While 500 kcal of Raw Passion-fruit Juice, Purple contain 24.7 times more Sugars than Raw Cassava.
• Both Cassava and Passion-fruit Juice, Purple offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Passion-fruit Juice, Purple provide inadequate amounts of Fiber
• Both Raw Cassava as well as Raw Passion-fruit Juice, Purple provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.