Comparing Nutrients in 1 pound Cassava VS Kale

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Kale	27%	31%	42%

Macro Nutrients

	Cassava	Kale	Recommended Dietary Allowance
Energy	25% 726kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	15.4% 20g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	49% 18.6g	38g per day for Men 19-50 years
Protein	11% 6.17g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Kale	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Kale	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	26.7% 0.24mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	181% 4.17mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Kale per 1 lb

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

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

• 1 lb of Raw Kale contains 241 times more Vitamin A, 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 4.5 times more Vitamin C, 3.5 times more Vitamin E and 205.1 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Kale:

• 1 pound of Cassava has 1.9 times more Copper than Kale.
• While 1 lb of Raw Kale contains 15.9 times more Calcium, 5.9 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Kale contain similar levels of Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Kale lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 4.6 times more Energy, 8.6 times more Carbohydrate and 1.7 times more Sugars than Kale.
• While 1 lb of Raw Kale contains 22.2 times more Omega 3, 2.3 times more Fiber and 2.1 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• 1 pound of Kale provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Kale provide inadequate amounts of Omega 6 in one pound.