Comparing Nutrients in 300 calories Cassava VS Reduced Fat French Salad Dressing

Weight per 300 calories

• Cassava: 188g
• Reduced Fat French Salad Dressing: 135g

Reduced Fat French Salad Dressing has 1.4 times more energy per unit of mass than Raw Cassava, which is above average in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Reduced Fat French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Reduced Fat French Salad Dressing	1%	45%	54%

Macro Nutrients

	Cassava	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	32.5% 42g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	31.4% 22.8g	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	8.9% 3.38g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Cassava	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	4.05% 36.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	5.7% 0.074mg	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	12.7% 50.6μg	0.68% 2.7μg	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	43% 38.6mg	7.2% 6.5mg	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	2.38% 0.36mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	3% 30mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.61% 24.5μg	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	6.33% 0.51mg	12.3% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	2.57% 11mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	6.46% 0.15mg	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	7.23% 50.6mg	3.1% 21.6mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	3.93% 2.16μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	75.5% 1132mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	3.02% 112g	2% 73.4g	3700g per day for Men 19-50 years

Cassava VS Reduced Fat French Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Reduced Fat French Salad Dressing?

Lets compare vitamin content per 300 calories of Cassava vs Reduced Fat French Salad Dressing:

• 300 calories of Cassava have 5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6, 18.7 times more Vitamin B9 and 6 times more Vitamin C than Reduced Fat French Salad Dressing.
• While 300 kcal of Reduced Fat French Salad Dressing contain 3.8 times more Vitamin E and 6.8 times more Vitamin K than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Cassava as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cassava vs Reduced Fat French Salad Dressing:

• 300 calories of Cassava have 3.6 times more Magnesium, 4.8 times more Manganese, 2.3 times more Phosphorus and 3.5 times more Potassium than Reduced Fat French Salad Dressing.
• While 300 kcal of Reduced Fat French Salad Dressing contain 1.9 times more Iron and 43.1 times more Sodium than Raw Cassava.
• Both Cassava and Reduced Fat French Salad Dressing contain similar levels of Copper per 300 calories.
• 300 calories of Reduced Fat French Salad Dressing lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Cassava as well as Reduced Fat French Salad Dressing lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.7 times more Carbohydrate and 1.7 times more Fiber than Reduced Fat French Salad Dressing.
• While 300 kcal of Reduced Fat French Salad Dressing contain 29.7 times more Fat, 38 times more Omega 3, 66.6 times more Omega 6 and 7.1 times more Sugars than Raw Cassava.
• Both Cassava and Reduced Fat French Salad Dressing offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Reduced Fat French Salad Dressing provide inadequate amounts of Fiber
• Both Raw Cassava as well as Reduced Fat French Salad Dressing provide inadequate amounts of Protein in 300 calories.