Comparing Nutrients in 7 ounces Cassava VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Cassava	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	11% 318kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	6.8% 2.2g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	44.7% 58g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	78% 56.5g	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	34.2% 25g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cassava	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	8.4% 0.11mg	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	13.4% 53.6μg	0.99% 3.97μg	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	45.4% 41mg	0% 0mg	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	2.5% 0.38mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	35.3% 0.32mg	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	6.7% 0.54mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	9.5% 0.22mg	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	7.65% 53.6mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Reduced Fat French Salad Dressing no Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Reduced Fat French Salad Dressing no Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Reduced Fat French Salad Dressing no Salt:

• 7 ounces of Cassava have 3.6 times more Vitamin B1, 1.8 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin C than Reduced Fat French Salad Dressing no Salt.
• While 7 oz of Reduced Fat French Salad Dressing Without Salt contain 27 times more Vitamin A, 15.1 times more Vitamin E and 2.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Reduced Fat French Salad Dressing no Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Reduced Fat French Salad Dressing no Salt have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Reduced Fat French Salad Dressing no Salt:

• 7 ounces of Cassava have 2.6 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Reduced Fat French Salad Dressing no Salt.
• While 7 oz of Reduced Fat French Salad Dressing Without Salt contain 1.6 times more Copper, 3.2 times more Iron, 2.3 times more Selenium and 2.1 times more Sodium than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• 7 ounces of Reduced Fat French Salad Dressing no Salt lack sufficient amounts of Magnesium and Zinc
• Both Raw Cassava as well as Reduced Fat French Salad Dressing Without Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.3 times more Carbohydrate, 1.6 times more Fiber and 2.3 times more Protein than Reduced Fat French Salad Dressing no Salt.
• While 7 oz of Reduced Fat French Salad Dressing Without Salt contain 1.5 times more Energy, 48.1 times more Fat, 14.9 times more Saturated Fat, 68.8 times more Omega 3, 120.6 times more Omega 6 and 16.7 times more Sugars than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Reduced Fat French Salad Dressing no Salt provide inadequate amounts of Protein