Comparing Nutrients in 1 kilogram Cassava VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Cassava	Canned Grape Leaves	Recommended Dietary Allowance
Energy	55% 1600kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	527% 8.43g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	90% 117g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	47.4% 18g	261% 99g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	292% 2630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	280% 3.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	854% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	105% 1.36mg	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	67.5% 270μg	195% 780μg	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	229% 206mg	126% 113mg	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	12.7% 1.9mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	811% 973μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	16% 160mg	289% 2890mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	2046% 18.4mg	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	33.8% 2.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	126% 2.9mg	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	38.6% 270mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1902% 28530mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	16% 597g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Grape Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Canned Grape Leaves:

• 1 kilogram of Cassava has 1.4 times more Vitamin B1 and 1.8 times more Vitamin C than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 263 times more Vitamin A, 7.6 times more Vitamin B2, 5.3 times more Vitamin B3, 39.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 9.4 times more Vitamin E and 51.2 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Canned Grape Leaves:

• 1 kilogram of Cassava has 1.5 times more Magnesium, 1.3 times more Manganese and 9.3 times more Potassium than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 18.1 times more Calcium, 18.4 times more Copper, 11 times more Iron, 1.3 times more Phosphorus, 203.8 times more Sodium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Canned Grape Leaves contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• 1 kilogram of Canned Grape Leaves lack sufficient amounts of Potassium
• Both Raw Cassava as well as Canned Grape Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 2.3 times more Energy and 3.3 times more Carbohydrate than Canned Grape Leaves.
• While 1 kg of Canned Grape Leaves contains 7 times more Fat, 49.6 times more Omega 3, 5.5 times more Fiber and 3.1 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in one kilogram.