Comparing Nutrients in 100 calories Cassava VS Canned Cranberry-orange Relish

Weight per 100 calories

• Cassava: 62.5g
• Canned Cranberry-orange Relish: 56.2g

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

Discover which food has more nutrients per 100 calories - Cassava or Canned Cranberry-orange Relish?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Cassava	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.058% 0.056g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.021% 0.007g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	20% 26g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	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	2.96% 1.13g	0% 0g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	0.25% 2.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0.86% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	0.35% 0.056mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	NA	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	4.2% 17μg	NA	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	14.3% 13mg	11.2% 10mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	1% 10mg	0.62% 6.18mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	2.5% 0.022mg	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	2.1% 0.17mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	0.54% 2.25mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	2.4% 17mg	0.64% 4.5mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	NA	11mg per day for Men 19-50 years
Water	1% 37.3g	0.81% 30g	3700g per day for Men 19-50 years

Cassava VS Canned Cranberry-orange Relish Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Canned Cranberry-orange Relish?

Lets compare vitamin content per 100 calories of Cassava vs Canned Cranberry-orange Relish:

• 100 calories of Cassava have 3.2 times more Vitamin B1, 2.7 times more Vitamin B2, 9.5 times more Vitamin B3 and 1.3 times more Vitamin C than Canned Cranberry-orange Relish.
• 100 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Cassava as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cassava vs Canned Cranberry-orange Relish:

• 100 calories of Cassava have 2.8 times more Copper, 1.5 times more Iron, 5.8 times more Magnesium, 3.8 times more Phosphorus and 7.9 times more Potassium than Canned Cranberry-orange Relish.
• 100 calories of Canned Cranberry-orange Relish lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Raw Cassava as well as Canned Cranberry-orange Relish lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cassava have more Fiber than Canned Cranberry-orange Relish.
• Both Cassava and Canned Cranberry-orange Relish offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber
• Both Raw Cassava as well as Canned Cranberry-orange Relish provide inadequate amounts of Protein in 100 calories.