Comparing Nutrients in 1 pound Iceberg Lettuce VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Cassava	3%	2%	95%

Macro Nutrients

	Iceberg Lettuce	Cassava	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	10.4% 13.5g	133% 173g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	6.26% 4.54g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Cassava	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	33% 132μg	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	14% 12.7mg	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	5.44% 0.82mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Cassava	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	23.2% 1.86mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	13% 91mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.7% 434g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Iceberg 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 Iceberg Lettuce vs Cassava:

• 1 pound of Iceberg Lettuce has 25 times more Vitamin A and 12.7 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 6.9 times more Vitamin B3, 2.1 times more Vitamin B6 and 7.4 times more Vitamin C than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Cassava provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 pound of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Iceberg 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 Iceberg Lettuce vs Cassava:

• 1 pound of Iceberg Lettuce has 1.5 times more Iron and 1.6 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 4 times more Copper, 3 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 2.3 times more Zinc than Raw Iceberg Lettuce.
• 1 pound of Iceberg Lettuce lack sufficient amounts of Magnesium and Zinc
• Both Raw Iceberg Lettuce as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Iceberg Lettuce has 3.1 times more Omega 3 than Cassava.
• While 1 lb of Raw Cassava contains 11.4 times more Energy, 12.8 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Cassava offer comparable quantities of Sugars per one pound.
• 1 pound of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Iceberg Lettuce as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.