Comparing Nutrients in 14 ounces Cassava VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Cassava	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	22% 635kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	14.7% 19g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.8% 2.02g	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	0.49% 0.36g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	19% 7.14g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	41.5% 0.54mg	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	26.8% 107μg	120% 480μg	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	91% 81.8mg	9.7% 8.73mg	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	5.03% 0.75mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	71% 0.64mg	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	13.4% 1.07mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	124% 2.85mg	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	15.3% 107mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	6.4% 237g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Boiled Chopped Or Leaf Frozen Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 14 ounces of Cassava have 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 9.4 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 603 times more Vitamin A, 3.7 times more Vitamin B2, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9, 18.6 times more Vitamin E and 284.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 9.6 times more Calcium, 1.6 times more Copper, 7.3 times more Iron, 3.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 7.9 times more Selenium, 23 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 4.7 times more Energy, 7.9 times more Carbohydrate and 3.3 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 5.1 times more Omega 3, 2.1 times more Fiber and 2.9 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Omega 6 in 14 ounces.