Comparing Nutrients in 1 kilogram Boiled Escarole VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Escarole	25%	9%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Escarole	Cassava	Recommended Dietary Allowance
Energy	5.17% 150kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	23.6% 30.7g	293% 381g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	73.7% 28g	47.4% 18g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Escarole	Cassava	Recommended Dietary Allowance
Vitamin A	104% 940μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	195% 780μg	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	36.7% 33mg	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	26.7% 4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1766% 2119μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Escarole	Cassava	Recommended Dietary Allowance
Calcium	46% 460mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	1.68% 67μg	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	90% 7.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	31.4% 220mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Escarole VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Escarole vs Cassava:

• 1 kilogram of Boiled Escarole has 94 times more Vitamin A, 1.3 times more Vitamin B2, 7.7 times more Vitamin B5, 2.9 times more Vitamin B9, 2.1 times more Vitamin E and 111.5 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 5.5 times more Vitamin B6 and 6.2 times more Vitamin C than Boiled and Drained Escarole without Salt.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Escarole without Salt as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Escarole vs Cassava:

• 1 kilogram of Boiled Escarole has 2.9 times more Calcium, 2.7 times more Iron, 2 times more Zinc and 1.6 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.6 times more Magnesium than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Cassava contain similar levels of Copper, Manganese, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Boiled and Drained Escarole without Salt as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Escarole has 1.6 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 10.7 times more Energy, 12.4 times more Carbohydrate and 7.4 times more Sugars than Boiled and Drained Escarole without Salt.
• Both Boiled Escarole and Cassava offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Energy
• Both Boiled and Drained Escarole without Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.