Comparing Nutrients in 500 calories Molasses VS Cassava

Weight per 500 calories

• Molasses: 172g
• Cassava: 313g

Molasses have 1.8 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Cassava	3%	2%	95%

Macro Nutrients

	Molasses	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	99% 129g	91% 119g	130g per day for Men 19-50 years
Sugars	178% 129g	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	30.4% 22g	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	% 20.5g	NA	g per day for Men 19-50 years
Sucrose	% 50.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	15% 5.63g	38g per day for Men 19-50 years
Protein	0% 0g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Molasses	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.27% 0.003mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	0% 0μg	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	0% 0mg	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% 0mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Cassava	Recommended Dietary Allowance
Calcium	35.3% 353mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	102% 8.14mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	7.64% 53.4mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	74.2% 2524mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	55.8% 30.7μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	1% 37.7g	5.04% 187g	3700g per day for Men 19-50 years

Molasses VS Cassava Nutrients Per 500 Kcal

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

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

• 500 calories of Molasses have 4.1 times more Vitamin B5 and 4.2 times more Vitamin B6 than Cassava.
• While 500 kcal of Raw Cassava contain 3.8 times more Vitamin B1, 43.5 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B9 and more Vitamin C than Molasses.
• 500 calories of Molasses have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Molasses as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Molasses vs Cassava:

• 500 calories of Molasses have 7.1 times more Calcium, 2.7 times more Copper, 9.6 times more Iron, 6.4 times more Magnesium, 2.2 times more Manganese, 3 times more Potassium and 14 times more Selenium than Cassava.
• While 500 kcal of Raw Cassava contain 1.6 times more Phosphorus than Molasses.
• 500 calories of Molasses lack sufficient amounts of Phosphorus
• 500 calories of Cassava lack sufficient amounts of Calcium and Selenium
• Both Molasses as well as Raw Cassava lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Molasses have 24.2 times more Sugars than Cassava.
• While 500 kcal of Raw Cassava contain more Fiber than Molasses.
• Both Molasses and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Molasses provide inadequate amounts of Fiber
• Both Molasses as well as Raw Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.