Comparing Nutrients in 1 pound Cassava VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Cassava	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	25% 726kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	25% 9.53g	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 Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	30% 0.39mg	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	129% 517μg	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	29.7% 26.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	56% 0.5mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	50.3% 1.16mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	34% 1161mg	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	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Malabar Spinach per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Cooked Malabar Spinach:

• 1 pound of Cassava has 3.5 times more Vitamin C than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains 58 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 4.2 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Cooked Malabar Spinach provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Cooked Malabar Spinach:

• 1 pound of Cassava has 1.5 times more Manganese than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains 7.8 times more Calcium, 5.5 times more Iron, 2.3 times more Magnesium, 1.3 times more Phosphorus, 3.9 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Cooked Malabar Spinach contain similar levels of Copper, Potassium and Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Cooked Malabar Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 7 times more Energy and 14 times more Carbohydrate than Cooked Malabar Spinach.
• While 1 lb of Cooked Malabar Spinach contains 2.2 times more Protein than Raw Cassava.
• Both Cassava and Cooked Malabar Spinach offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Malabar Spinach provide inadequate amounts of Energy