Comparing Nutrients in 500 calories Durian VS Cassava

Weight per 500 calories

• Durian: 340g
• Cassava: 313g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Durian	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	NA	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	7.33% 5.3g	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	34% 13g	15% 5.63g	38g per day for Men 19-50 years
Protein	8.93% 5g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Durian	Cassava	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.07mg	21% 0.28mg	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	30.6% 122μg	21% 84.4μg	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	74.5% 67mg	71.5% 64.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durian	Cassava	Recommended Dietary Allowance
Calcium	2.04% 20.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	78.2% 0.7mg	34.7% 0.31mg	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	18.3% 1.46mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	52% 1.2mg	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	19% 133mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	NA	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	5.97% 221g	5.04% 187g	3700g per day for Men 19-50 years

Durian VS Cassava Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Durian vs Cassava:

• 500 calories of Durian have 4.7 times more Vitamin B1, 4.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cassava.
• Both Durian and Cassava provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw or Frozen Durian as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Durian vs Cassava:

• 500 calories of Durian have 2.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Cassava.
• Both Durian and Cassava contain similar levels of Manganese per 500 calories.
• Both Raw or Frozen Durian as well as Raw Cassava lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Durian have 20.7 times more Fat and 2.3 times more Fiber than Cassava.
• While 500 kcal of Raw Cassava contain 1.3 times more Carbohydrate than Raw or Frozen Durian.
• Both Durian and Cassava offer comparable quantities of Energy per 500 calories.
• Both Raw or Frozen Durian as well as Raw Cassava provide inadequate amounts of Protein in 500 calories.