Comparing Nutrients in 14 ounces Spinach VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cassava	3%	2%	95%

Macro Nutrients

	Spinach	Cassava	Recommended Dietary Allowance
Energy	3.15% 91kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	116% 151g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	9.3% 6.75g	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	0.82% 0.6g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	19% 7.14g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cassava	Recommended Dietary Allowance
Vitamin A	207% 1861μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.2% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	192% 770μg	26.8% 107μg	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	124% 112mg	91% 81.8mg	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	53.7% 8.06mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1597% 1917μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cassava	Recommended Dietary Allowance
Calcium	39.3% 393mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	44% 0.4mg	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	134% 10.8mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	66.3% 1.52mg	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	27.8% 194mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.8% 363g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Spinach versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Spinach vs Cassava:

• 14 ounces of Spinach have 469 times more Vitamin A, 3.9 times more Vitamin B2, 2.2 times more Vitamin B6, 7.2 times more Vitamin B9, 1.4 times more Vitamin C, 10.7 times more Vitamin E and 254.2 times more Vitamin K than Cassava.
• While 14 oz of Raw Cassava contain 1.6 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Spinach have insufficient amounts of Vitamin B5
• 14 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Spinach as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Spinach vs Cassava:

• 14 ounces of Spinach have 6.2 times more Calcium, 1.3 times more Copper, 10 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 5.6 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Spinach as well as Raw Cassava lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Spinach have 8.1 times more Omega 3, 1.2 times more Fiber and 2.1 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain 7 times more Energy, 10.5 times more Carbohydrate and 4 times more Sugars than Raw Spinach.
• 14 ounces of Spinach provide inadequate amounts of Energy
• 14 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Cassava provide inadequate amounts of Omega 6 in 14 ounces.