Comparing Nutrients in 1 pound Kale VS Cassava

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Kale	Cassava	Recommended Dietary Allowance
Vitamin A	121% 1093μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	30.7% 0.4mg	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	70.3% 281μg	30.6% 122μg	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	471% 424mg	104% 93mg	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	20% 3mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Cassava	Recommended Dietary Allowance
Calcium	115% 1152mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	50.4% 0.45mg	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	91% 7.26mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	75.7% 1.74mg	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	35.6% 249mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 407g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Cassava per 1 lb

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

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

• 1 pound of Kale has 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 Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Kale as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Kale vs Cassava:

• 1 pound of Kale has 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 Cassava.
• While 1 lb of Raw Cassava contains 1.9 times more Copper than Raw Kale.
• Both Kale and Cassava contain similar levels of Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Kale as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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