Comparing Nutrients in 100 grams Cassava VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Cassava	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	5.5% 160kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	24.7% 32g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	22.7% 16.5g	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	6.97% 5.05g	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	% 4.68g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0.36% 0.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	0.7% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	0.04% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	0% 0mg	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	6.75% 27μg	3.5% 14μg	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	23% 20.6mg	0% 0mg	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	1.27% 0.19mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	13.4% 0.12mg	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	3.38% 0.27mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	1.04% 0.024mg	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	3.86% 27mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	57% 853mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Fat-free French Salad Dressing per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Fat-free French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Fat-free French Salad Dressing:

• 100 grams of Cassava have 7.9 times more Vitamin B1, 1.8 times more Vitamin B2, 7.6 times more Vitamin B3, 53.5 times more Vitamin B5, more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Fat-free French Salad Dressing.
• 100 grams of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Cassava as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Fat-free French Salad Dressing:

• 100 grams of Cassava have 7 times more Magnesium, 16 times more Manganese, more Phosphorus, 3.2 times more Potassium and 3.4 times more Zinc than Fat-free French Salad Dressing.
• While 100 g of Fat-free French Salad Dressing contain 2.1 times more Iron, 2.9 times more Selenium and 60.9 times more Sodium than Raw Cassava.
• Both Cassava and Fat-free French Salad Dressing contain similar levels of Copper per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Selenium
• 100 grams of Fat-free French Salad Dressing lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Cassava as well as Fat-free French Salad Dressing lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.2 times more Energy and 6.8 times more Protein than Fat-free French Salad Dressing.
• While 100 g of Fat-free French Salad Dressing contain 9.7 times more Sugars than Raw Cassava.
• Both Cassava and Fat-free French Salad Dressing offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Fat-free French Salad Dressing provide inadequate amounts of Protein
• Both Raw Cassava as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.