Comparing Nutrients in 1 pound Cassava VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Cassava	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	25% 726kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.57% 2.6g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.17g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	39.8% 0.52mg	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	86% 345μg	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	133% 120mg	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	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	27.7% 0.25mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	131% 3mg	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	36% 1229mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Chopped Frozen Collards per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Cooked Chopped Frozen Collards:

• 1 pound of Cassava has 1.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 575 times more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9, 1.3 times more Vitamin C, 6.6 times more Vitamin E and 328 times more Vitamin K than Raw Cassava.
• Both Cassava and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Cooked Chopped Frozen Collards:

• 1 pound of Cassava has 1.8 times more Copper and 1.3 times more Zinc than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 13.1 times more Calcium, 4.1 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.1 times more Selenium, 3.6 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Cooked Chopped Frozen Collards contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 4.4 times more Energy, 5.4 times more Carbohydrate and 3 times more Sugars than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 7.5 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled Chopped Frozen Collards provide inadequate amounts of Omega 6 in one pound.