Nutrient Comparison: Cassava VS Boiled Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Boiled Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cassava vs Boiled Kale:
- 14 ounces of Cassava have 1.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 146 times more Vitamin A, 2.9 times more Vitamin B2, 1.6 times more Vitamin B5, 2.4 times more Vitamin B9, 8.5 times more Vitamin E and 220.3 times more Vitamin K than Raw Cassava.
- Both Cassava and Boiled Kale provide similar amounts of Vitamin C per 14 ounces.
- 14 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- Both Raw Cassava as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cassava vs Boiled Kale:
- 14 ounces of Cassava have 1.5 times more Copper, 1.9 times more Potassium and 1.3 times more Zinc than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 9.4 times more Calcium, 3.1 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Water than Raw Cassava.
- Both Cassava and Boiled Kale contain similar levels of Magnesium per 14 ounces.
- 14 ounces of Cassava lack sufficient amounts of Calcium
- Both Raw Cassava as well as Boiled and Drained Kale lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cassava have 4.4 times more Energy, 7.2 times more Carbohydrate and 1.4 times more Sugars than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 21.8 times more Omega 3, 2.2 times more Fiber and 2.2 times more Protein than Raw Cassava.
- 14 ounces of Cassava provide inadequate amounts of Omega 3
- 14 ounces of Boiled Kale provide inadequate amounts of Energy
- Both Raw Cassava as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in 14 ounces.