Comparing Nutrients in 7 ounces Cassava VS Sweet and Sour Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sweet and Sour Salad Dressing	3%	0%	97%

Macro Nutrients

	Cassava	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Energy	11% 318kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0% 0g	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	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	10% 7.34g	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	9.4% 3.57g	0% 0g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	1.53% 0.02mg	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	18% 16mg	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	2.5% 0.38mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sweet and Sour Salad Dressing	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	2.2% 0.02mg	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	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	5.18% 0.12mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	1.93% 65.5mg	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	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sweet and Sour Salad Dressing per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Sweet and Sour Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Sweet and Sour Salad Dressing:

• 7 ounces of Cassava have 8.7 times more Vitamin B1, more Vitamin B2, 14.2 times more Vitamin B3, 4 times more Vitamin B5, 8.8 times more Vitamin B6, 13.5 times more Vitamin B9 and 2.5 times more Vitamin C than Sweet and Sour Salad Dressing.
• While 7 oz of Sweet and Sour Salad Dressing contain 13.5 times more Vitamin E and 20.8 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Sweet and Sour Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Cassava as well as Sweet and Sour Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Sweet and Sour Salad Dressing:

• 7 ounces of Cassava have 10 times more Copper, 6.8 times more Iron, 7 times more Magnesium, 6.4 times more Manganese, 9 times more Phosphorus, 8.2 times more Potassium and 17 times more Zinc than Sweet and Sour Salad Dressing.
• While 7 oz of Sweet and Sour Salad Dressing contain 2.3 times more Selenium, 14.9 times more Sodium and 1.6 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• 7 ounces of Sweet and Sour Salad Dressing lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Cassava as well as Sweet and Sour Salad Dressing lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 10.7 times more Energy, 10.3 times more Carbohydrate, more Fiber and 13.6 times more Protein than Sweet and Sour Salad Dressing.
• While 7 oz of Sweet and Sour Salad Dressing contain 2.2 times more Sugars than Raw Cassava.
• 7 ounces of Sweet and Sour Salad Dressing provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Cassava as well as Sweet and Sour Salad Dressing provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.