Comparing Nutrients in 1 kilogram Chinese Cabbage VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Cassava	3%	2%	95%

Macro Nutrients

	Chinese Cabbage	Cassava	Recommended Dietary Allowance
Energy	4.5% 130kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	293% 381g	130g per day for Men 19-50 years
Sugars	16.3% 12g	23.4% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	47.4% 18g	38g per day for Men 19-50 years
Protein	26.8% 15g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Cassava	Recommended Dietary Allowance
Vitamin A	248% 2230μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	67.7% 0.88mg	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	165% 660μg	67.5% 270μg	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	500% 450mg	229% 206mg	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	6% 0.9mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	379% 455μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Cassava	Recommended Dietary Allowance
Calcium	105% 1050mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	111% 1mg	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	100% 8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	167% 3.84mg	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	53% 370mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.8% 953g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Cabbage versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chinese Cabbage vs Cassava:

• 1 kilogram of Chinese Cabbage has 223 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9, 2.2 times more Vitamin C and 23.9 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 2.2 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Chinese Cabbage.
• 1 kilogram of Chinese Cabbage have insufficient amounts of Vitamin B5
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Chinese Cabbage as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Chinese Cabbage vs Cassava:

• 1 kilogram of Chinese Cabbage has 6.6 times more Calcium, 3 times more Iron, 1.4 times more Phosphorus, 4.6 times more Sodium and 1.6 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 4.8 times more Copper, 2.4 times more Manganese and 1.8 times more Zinc than Raw Chinese Cabbage.
• Both Chinese Cabbage and Cassava contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Chinese Cabbage lack sufficient amounts of Zinc
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Chinese Cabbage as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Cabbage has 3.2 times more Omega 3 than Cassava.
• While 1 kg of Raw Cassava contains 12.3 times more Energy, 17.5 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fiber than Raw Chinese Cabbage.
• Both Chinese Cabbage and Cassava offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Chinese Cabbage provide inadequate amounts of Energy and Carbohydrate
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Chinese Cabbage as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.