Comparing Nutrients in 1 kilogram Spinach VS Cassava

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Spinach	Cassava	Recommended Dietary Allowance
Vitamin A	521% 4690μg	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	145% 1.9mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	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	312% 281mg	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	135% 20.3mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cassava	Recommended Dietary Allowance
Calcium	99% 990mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	339% 27mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	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	70% 490mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.7% 914g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Cassava per 1 kg

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

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

Comparing minerals per 1 kilogram for Spinach vs Cassava:

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spinach has 8.1 times more Omega 3, 1.2 times more Fiber and 2.1 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 7 times more Energy, 10.5 times more Carbohydrate and 4 times more Sugars than Raw Spinach.
• 1 kilogram of Spinach provide inadequate amounts of Energy
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.