Comparing Nutrients in 500 calories Cassava VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 500 calories

• Cassava: 313g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g

Cassava has 3.1 times more energy per 100g than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water. It has above average energy density when compared to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Cassava	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	96% 124g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	169% 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	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	7% 3.92g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	1.1% 9.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	57% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	56% 0.73mg	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	27% 108μg	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	131% 118mg	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	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	5% 50mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	49% 0.44mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	447% 10.3mg	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	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	38% 1294mg	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	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	7.13% 0.78mg	11mg per day for Men 19-50 years
Water	5.04% 187g	23% 849g	3700g per day for Men 19-50 years

Cassava VS Pineapple Juice, Frozen Concentrate, Unsweetened, Diluted With 3 Volume Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Lets compare vitamin content per 500 calories of Cassava vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 500 calories of Cassava have 1.4 times more Vitamin B3 than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 500 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B5, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• 500 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 2.5 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 8.6 times more Manganese, 1.5 times more Potassium and 4.6 times more Water than Raw Cassava.
• Both Cassava and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 2.9 times more Fiber than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While 500 kcal of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contain 23 times more Sugars than Raw Cassava.
• Both Cassava and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Fiber
• Both Raw Cassava as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.