Comparing Nutrients in 1 kilogram Spearmint VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Cassava	3%	2%	95%

Macro Nutrients

	Spearmint	Cassava	Recommended Dietary Allowance
Energy	15% 440kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	64.7% 84g	293% 381g	130g per day for Men 19-50 years
Sugars	NA	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	179% 68g	47.4% 18g	38g per day for Men 19-50 years
Protein	58.8% 33g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Cassava	Recommended Dietary Allowance
Vitamin A	226% 2030μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	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	263% 1050μg	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	148% 133mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spearmint	Cassava	Recommended Dietary Allowance
Calcium	199% 1990mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	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	1484% 119mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	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	85.7% 600mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23% 856g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Cassava per 1 kg

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

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

• 1 kilogram of Spearmint has 203 times more Vitamin A, 3.6 times more Vitamin B2, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Vitamin C than Fresh Spearmint.
• Both Spearmint and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A
• Both Fresh Spearmint as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spearmint vs Cassava:

• 1 kilogram of Spearmint has 12.4 times more Calcium, 2.4 times more Copper, 44 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Sodium, 3.2 times more Zinc and 1.4 times more Water than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spearmint has 19.9 times more Omega 3, 3.8 times more Fiber and 2.4 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 3.6 times more Energy and 4.5 times more Carbohydrate than Fresh Spearmint.
• 1 kilogram of Spearmint provide inadequate amounts of Energy
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Fresh Spearmint as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.