Comparing Nutrients in 1 pound Salted Mustard Cabbage VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Cassava	3%	2%	95%

Macro Nutrients

	Salted Mustard Cabbage	Cassava	Recommended Dietary Allowance
Energy	4.38% 127kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	133% 173g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	10.6% 7.7g	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	37% 14g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.9% 5g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Cassava	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	30.7% 0.4mg	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	81.6% 327μg	30.6% 122μg	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	0% 0mg	104% 93mg	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	0.6% 0.091mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	437% 524μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Cassava	Recommended Dietary Allowance
Calcium	30.4% 304mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	50.4% 0.45mg	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	39.7% 3.18mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	75.7% 1.74mg	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	17.5% 122mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	217% 3252mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.3% 418g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Salted Mustard Cabbage versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Salted Mustard Cabbage vs Cassava:

• 1 pound of Salted Mustard Cabbage has 49 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 60.8 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 2.2 times more Vitamin B1 and more Vitamin C than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cassava provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Salted Mustard Cabbage have insufficient amounts of Vitamin C
• 1 pound of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Salted Mustard Cabbage as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Salted Mustard Cabbage vs Cassava:

• 1 pound of Salted Mustard Cabbage has 4.2 times more Calcium, 2.6 times more Iron, 51.2 times more Sodium and 1.5 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 2.9 times more Copper, 1.4 times more Magnesium and 1.8 times more Manganese than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Cassava contain similar levels of Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Salted Mustard Cabbage as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Salted Mustard Cabbage has 1.7 times more Fiber than Cassava.
• While 1 lb of Raw Cassava contains 5.7 times more Energy and 6.8 times more Carbohydrate than Salted Mustard Cabbage.
• 1 pound of Salted Mustard Cabbage provide inadequate amounts of Energy and Protein
• Both Salted Mustard Cabbage as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one pound.