Comparing Nutrients in 1 pound Cassava VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Arugula	33%	19%	48%

Macro Nutrients

	Cassava	Arugula	Recommended Dietary Allowance
Energy	25% 726kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	13% 9.3g	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	21.5% 8.16g	19% 7.26g	38g per day for Men 19-50 years
Protein	11% 6.17g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Arugula	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	25.5% 0.33mg	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	30.6% 122μg	110% 440μg	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	104% 93mg	75.6% 68mg	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	5.75% 0.86mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Arugula	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	38.3% 0.34mg	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	15.3% 1.22mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	63.3% 1.46mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Arugula per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Arugula:

• 1 pound of Cassava has 2 times more Vitamin B1, 2.8 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.4 times more Vitamin C than Arugula.
• While 1 lb of Raw Arugula contains 119 times more Vitamin A, 1.8 times more Vitamin B2, 4.1 times more Vitamin B5, 3.6 times more Vitamin B9, 2.3 times more Vitamin E and 57.2 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Arugula have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Arugula:

• 1 pound of Cassava has 1.3 times more Copper than Arugula.
• While 1 lb of Raw Arugula contains 10 times more Calcium, 5.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Arugula contain similar levels of Manganese per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Arugula lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 6.4 times more Energy and 10.4 times more Carbohydrate than Arugula.
• While 1 lb of Raw Arugula contains 10 times more Omega 3 and 1.9 times more Protein than Raw Cassava.
• Both Cassava and Arugula offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• 1 pound of Arugula provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Arugula provide inadequate amounts of Omega 6 in one pound.