Comparing Nutrients in 1 kilogram Boiled Spinach VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Spinach	Cassava	Recommended Dietary Allowance
Energy	7.93% 230kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	29% 37.5g	293% 381g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	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	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	53% 29.7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Cassava	Recommended Dietary Allowance
Vitamin A	582% 5240μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Cassava	Recommended Dietary Allowance
Calcium	136% 1360mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	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	80% 560mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	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	46.7% 700mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.7% 912g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spinach 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 Spinach vs Cassava:

• 1 kilogram of Boiled Spinach has 524 times more Vitamin A, 4.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 5.4 times more Vitamin B9, 10.9 times more Vitamin E and 259.8 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.7 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Cassava provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach vs Cassava:

• 1 kilogram of Boiled Spinach has 8.5 times more Calcium, 1.7 times more Copper, 13.2 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium, 5 times more Sodium, 2.2 times more Zinc and 1.5 times more Water than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spinach has 5.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 7 times more Energy, 10.1 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Spinach.
• 1 kilogram of Boiled Spinach provide inadequate amounts of Energy
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.