Comparing Nutrients in 1 pound Cassava VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Leeks	9%	4%	87%

Macro Nutrients

	Cassava	Leeks	Recommended Dietary Allowance
Energy	25% 726kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	49.4% 64g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	24.4% 17.7g	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	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11% 6.17g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Leeks	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	42% 376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	81.3% 1.06mg	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	72.6% 290μg	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	60.5% 54.4mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Leeks	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	60.5% 0.54mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	95% 2.2mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	7.3% 271g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Leeks per 1 lb

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

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

• 1 pound of Cassava has 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin C than Leeks.
• While 1 lb of Raw Leeks contains 83 times more Vitamin A, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9, 4.8 times more Vitamin E and 24.7 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 Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Leeks:

• 1 pound of Cassava has 1.5 times more Potassium and 2.8 times more Zinc than Leeks.
• While 1 lb of Raw Leeks contains 3.7 times more Calcium, 7.8 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Water than Raw Cassava.
• Both Cassava and Leeks contain similar levels of Copper per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• 1 pound of Leeks lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Leeks lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 2.6 times more Energy and 2.7 times more Carbohydrate than Leeks.
• While 1 lb of Raw Leeks contains 5.8 times more Omega 3 and 2.3 times more Sugars than Raw Cassava.
• Both Cassava and Leeks offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Leeks provide inadequate amounts of Omega 6 in one pound.