Comparing Nutrients in 1 pound Green Leaf Lettuce VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Cassava	3%	2%	95%

Macro Nutrients

	Green Leaf Lettuce	Cassava	Recommended Dietary Allowance
Energy	2.35% 68kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	10% 13g	133% 173g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	2.7% 1.95g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11% 6.17g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Cassava	Recommended Dietary Allowance
Vitamin A	186% 1678μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	43% 172μg	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	46.4% 41.7mg	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	6.65% 1mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Cassava	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	48.8% 3.9mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	18.8% 132mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.6% 431g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Leaf Lettuce VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Green Leaf Lettuce vs Cassava:

• 1 pound of Green Leaf Lettuce has 370 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 66.5 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 2.3 times more Vitamin B3 and 2.2 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Cassava provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Green Leaf Lettuce as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Green Leaf Lettuce vs Cassava:

• 1 pound of Green Leaf Lettuce has 2.3 times more Calcium, 3.2 times more Iron and 1.6 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 3.4 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium and 1.9 times more Zinc than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Cassava contain similar levels of Phosphorus per one pound.
• 1 pound of Green Leaf Lettuce lack sufficient amounts of Zinc
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Green Leaf Lettuce as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Leaf Lettuce has 3.4 times more Omega 3 than Cassava.
• While 1 lb of Raw Cassava contains 10.7 times more Energy, 13.3 times more Carbohydrate, 2.2 times more Sugars and 1.4 times more Fiber than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Cassava offer comparable quantities of Protein per one pound.
• 1 pound of Green Leaf Lettuce provide inadequate amounts of Energy
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Green Leaf Lettuce as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.