Comparing Nutrients in 100 grams Tomato Sauce VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Cassava	3%	2%	95%

Macro Nutrients

	Tomato Sauce	Cassava	Recommended Dietary Allowance
Energy	0.83% 24kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	29.3% 38g	130g per day for Men 19-50 years
Sugars	4.9% 3.56g	2.34% 1.7g	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	2.3% 1.67g	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	% 1.82g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Cassava	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	6.77% 0.088mg	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	2.25% 9μg	6.75% 27μg	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	7.78% 7mg	23% 20.6mg	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	9.6% 1.44mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Cassava	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.87% 35μg	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	12% 0.96mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	16.7% 0.38mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	8.74% 297mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce VS Cassava per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Sauce versus 100 g of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Sauce vs Cassava:

• 100 grams of Tomato Sauce have 22 times more Vitamin A, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 7.6 times more Vitamin E and 1.5 times more Vitamin K than Cassava.
• While 100 g of Raw Cassava contain 3.6 times more Vitamin B1, 3 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Cassava provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Sauce no Salt as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Sauce vs Cassava:

• 100 grams of Tomato Sauce have 3.6 times more Iron and 1.5 times more Water than Cassava.
• While 100 g of Raw Cassava contain 1.4 times more Magnesium, 3.4 times more Manganese and 1.5 times more Zinc than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Cassava contain similar levels of Copper, Phosphorus and Potassium per 100 grams.
• Both Canned Tomato Sauce no Salt as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Sauce have 2.1 times more Sugars than Cassava.
• While 100 g of Raw Cassava contain 6.7 times more Energy and 7.2 times more Carbohydrate than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Cassava offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Tomato Sauce provide inadequate amounts of Energy
• Both Canned Tomato Sauce no Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.