Comparing Nutrients in 500 calories Cassava VS Commercial Italian Salad Dressing

Weight per 500 calories

• Cassava: 313g
• Commercial Italian Salad Dressing: 208g

Commercial Italian Salad Dressing has 1.5 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 500 calories - Cassava or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Cassava	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	19% 6.14g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	194% 3.1g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	19.4% 25.3g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	31% 22.4g	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	16.7% 12g	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	% 9.23g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	15% 5.63g	0% 0g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	1.53% 0.85g	56g per day for Men 19-50 years

Vitamins

	Cassava	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.46% 4.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	10.3% 0.13mg	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	0% 0μg	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	0.93% 0.83mg	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	3.96% 0.59mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	97% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	5% 50mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	4.4% 0.04mg	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	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	2.5% 10.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	2.8% 0.065mg	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	4.46% 31.3mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	138% 2069mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	1.33% 0.15mg	11mg per day for Men 19-50 years
Water	5.04% 187g	3.57% 132g	3700g per day for Men 19-50 years

Cassava VS Commercial Italian Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Commercial Italian Salad Dressing?

Lets compare vitamin content per 500 calories of Cassava vs Commercial Italian Salad Dressing:

• 500 calories of Cassava have 6.5 times more Vitamin B1, more Vitamin B2, 9.8 times more Vitamin B3, 2.1 times more Vitamin B6, more Vitamin B9 and 77.3 times more Vitamin C than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 7.7 times more Vitamin E and 19.6 times more Vitamin K than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cassava vs Commercial Italian Salad Dressing:

• 500 calories of Cassava have 7.9 times more Copper, 1.6 times more Iron, 6.3 times more Magnesium, 18.6 times more Manganese, 2.7 times more Phosphorus and 4.8 times more Potassium than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 47.3 times more Sodium than Raw Cassava.
• 500 calories of Commercial Italian Salad Dressing lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Cassava as well as Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 4.7 times more Carbohydrate and more Fiber than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 50.3 times more Fat, 26.6 times more Saturated Fat, 58.4 times more Omega 3, 192.6 times more Omega 6 and 4.2 times more Sugars than Raw Cassava.
• Both Cassava and Commercial Italian Salad Dressing offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Commercial Italian Salad Dressing provide inadequate amounts of Fiber
• Both Raw Cassava as well as Commercial Italian Salad Dressing provide inadequate amounts of Protein in 500 calories.