Comparing Nutrients in 1 kilogram Cassava VS Spinach

Macros Ratio

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

Macro Nutrients

	Cassava	Spinach	Recommended Dietary Allowance
Energy	55% 1600kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	28% 36.3g	130g per day for Men 19-50 years
Sugars	23.4% 17g	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Spinach	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	485% 1940μg	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	312% 281mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Spinach	Recommended Dietary Allowance
Calcium	16% 160mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	144% 1.3mg	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	339% 27mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	390% 8.97mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	16% 597g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Spinach per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Spinach:

• 1 kilogram of Cassava has 1.6 times more Vitamin B5 than Spinach.
• While 1 kg of Raw Spinach contains 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 Raw Cassava.
• Both Cassava and Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Spinach:

• 1 kg of Raw Spinach contains 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 Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Spinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 7 times more Energy, 10.5 times more Carbohydrate and 4 times more Sugars than Spinach.
• While 1 kg of Raw Spinach contains 8.1 times more Omega 3 and 2.1 times more Protein than Raw Cassava.
• Both Cassava and Spinach offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• 1 kilogram of Spinach provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Spinach provide inadequate amounts of Omega 6 in one kilogram.