Comparing Nutrients in 100 calories Cassava VS Low Salt Ketchup

Weight per 100 calories

• Cassava: 62.5g
• Low Salt Ketchup: 99g

Cassava has 1.6 times more energy per 100g than Low Salt Ketchup. It has above average energy density when compared to other foods. Low sodium Ketchup having average energy density.

Discover which food has more nutrients per 100 calories - Cassava or Low Salt Ketchup?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Cassava	Low Salt Ketchup	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.062% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	21% 27g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	29% 21g	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	12% 8.63g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 2.28g	g per day for Men 19-50 years
Fiber	2.96% 1.13g	0.78% 0.3g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cassava	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	2.86% 25.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	0.91% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	0.93% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	12% 0.16mg	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	4.2% 17μg	2.23% 8.9μg	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	14.3% 13mg	4.5% 4.06mg	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	0.79% 0.12mg	9.64% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2.48% 2.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	1% 10mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	9.35% 0.084mg	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	2.1% 0.17mg	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	3.06% 13mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	3.6% 0.083mg	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	2.4% 17mg	3.68% 25.7mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	8.2% 278mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	1.26% 0.69μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	1.53% 0.17mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.83% 68g	3700g per day for Men 19-50 years

Cassava VS Low Salt Ketchup Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Low Salt Ketchup?

Lets compare vitamin content per 100 calories of Cassava vs Low Salt Ketchup:

• 100 calories of Cassava have 5 times more Vitamin B1, 1.9 times more Vitamin B9 and 3.2 times more Vitamin C than Low Salt Ketchup.
• While 100 kcal of Low sodium Ketchup contain 41.2 times more Vitamin A, 5.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B6, 12.2 times more Vitamin E and 2.5 times more Vitamin K than Raw Cassava.
• 100 calories of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 calories of Low Salt Ketchup have insufficient amounts of Vitamin B1
• Both Raw Cassava as well as Low sodium Ketchup have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cassava vs Low Salt Ketchup:

• 100 calories of Cassava have 2.9 times more Manganese than Low Salt Ketchup.
• While 100 kcal of Low sodium Ketchup contain 1.3 times more Copper, 2.1 times more Iron, 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Cassava.
• Both Cassava and Low Salt Ketchup contain similar levels of Magnesium per 100 calories.
• Both Raw Cassava as well as Low sodium Ketchup lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cassava have 3.8 times more Fiber than Low Salt Ketchup.
• While 100 kcal of Low sodium Ketchup contain 19.8 times more Sugars than Raw Cassava.
• Both Cassava and Low Salt Ketchup offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Low Salt Ketchup provide inadequate amounts of Fiber
• Both Raw Cassava as well as Low sodium Ketchup provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 calories.