Comparing Nutrients in 1 kilogram Red Leaf Lettuce VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Cassava	3%	2%	95%

Macro Nutrients

	Red Leaf Lettuce	Cassava	Recommended Dietary Allowance
Energy	4.5% 130kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	17.4% 22.6g	293% 381g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	3.86% 2.8g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	47.4% 18g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Cassava	Recommended Dietary Allowance
Vitamin A	417% 3750μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	90% 360μg	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	41% 37mg	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	10% 1.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Cassava	Recommended Dietary Allowance
Calcium	33% 330mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	150% 12mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	40% 280mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	26% 956g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Leaf Lettuce vs Cassava:

• 1 kilogram of Red Leaf Lettuce has 375 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 73.8 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 5.6 times more Vitamin C than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Cassava provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Red Leaf Lettuce 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 Red Leaf Lettuce vs Cassava:

• 1 kilogram of Red Leaf Lettuce has 2.1 times more Calcium, 4.4 times more Iron, 2.1 times more Selenium and 1.6 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 3.6 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Cassava contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Red Leaf Lettuce lack sufficient amounts of Zinc
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Leaf Lettuce has 4.8 times more Omega 3 than Cassava.
• While 1 kg of Raw Cassava contains 12.3 times more Energy, 16.8 times more Carbohydrate, 3.5 times more Sugars and 2 times more Fiber than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Cassava offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.