Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cassava	Recommended Dietary Allowance
Energy	5.3% 154kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	133% 173g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	32.5% 18g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cassava	Recommended Dietary Allowance
Vitamin A	304% 2735μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Cassava	Recommended Dietary Allowance
Calcium	69.4% 694mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 403g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Cassava:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 603 times more Vitamin A, 3.7 times more Vitamin B2, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9, 18.6 times more Vitamin E and 284.6 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 9.4 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Cassava provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Cassava:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 9.6 times more Calcium, 1.6 times more Copper, 7.3 times more Iron, 3.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 7.9 times more Selenium, 23 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Cassava.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Cassava contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 5.1 times more Omega 3, 2.1 times more Fiber and 2.9 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 4.7 times more Energy, 7.9 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.