Comparing Nutrients in 500 calories Cassava VS Sugar-apples

Weight per 500 calories

• Cassava: 313g
• Sugar-apples: 532g

Cassava has 1.7 times more energy per 100g than Sugar-apples. It has above average energy density when compared to other foods. Raw Sugar-apples having average energy density.

Discover which food has more nutrients per 500 calories - Cassava or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Cassava	Sugar-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.8% 0.26g	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	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	97% 126g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	NA	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	46.2% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	82% 1.06mg	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	18.6% 74.5μg	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	215% 193mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.96% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sugar-apples	Recommended Dietary Allowance
Calcium	5% 50mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	51% 0.46mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	26.6% 112mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	5.04% 187g	10.5% 390g	3700g per day for Men 19-50 years

Cassava VS Sugar-apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Sugar-apples?

Lets compare vitamin content per 500 calories of Cassava vs Sugar-apples:

• 500 kcal of Raw Sugar-apples contain 2.2 times more Vitamin B1, 4 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 3 times more Vitamin C than Raw Cassava.
• Both Cassava and Sugar-apples provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cassava vs Sugar-apples:

• 500 kcal of Raw Sugar-apples contain 2.6 times more Calcium, 1.5 times more Copper, 3.8 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Sugar-apples lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Sugar-apples contain 4.2 times more Fiber and 2.6 times more Protein than Raw Cassava.
• Both Cassava and Sugar-apples offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.