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

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Cassava: 313g

Raw Cassava has 1.6 times more energy per unit of mass than Raw Passion-fruit, Purple, which is above average in comparison to other foods. Passion-fruit, Purple having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Passion-fruit, Purple	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	93% 121g	91% 119g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	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	141% 53.6g	15% 5.63g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Cassava	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	18% 72μg	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	172% 155mg	71.5% 64.4mg	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	0.69% 0.1mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Cassava	Recommended Dietary Allowance
Calcium	6.2% 62mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	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	103% 8.25mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	50% 351mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	10% 376g	5.04% 187g	3700g per day for Men 19-50 years

Passion-fruit, Purple VS Cassava Nutrients Per 500 Kcal

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

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

• 500 calories of Passion-fruit, Purple have 105.6 times more Vitamin A, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 2.4 times more Vitamin C than Cassava.
• While 500 kcal of Raw Cassava contain more Vitamin B1 than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Cassava provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• 500 calories of Cassava have insufficient amounts of Vitamin A
• Both Raw Passion-fruit, Purple as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Passion-fruit, Purple have 1.4 times more Copper, 9.8 times more Iron, 2.3 times more Magnesium, 4.2 times more Phosphorus, 2.1 times more Potassium and 2 times more Water than Cassava.
• Both Raw Passion-fruit, Purple as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Passion-fruit, Purple have 21.1 times more Omega 6, 10.9 times more Sugars, 9.5 times more Fiber and 2.7 times more Protein than Cassava.
• Both Passion-fruit, Purple and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Passion-fruit, Purple as well as Raw Cassava provide inadequate amounts of Omega 3 in 500 calories.