Comparing Nutrients in 1 pound Spinach VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cassava	3%	2%	95%

Macro Nutrients

	Spinach	Cassava	Recommended Dietary Allowance
Energy	3.6% 104kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	12.7% 16.5g	133% 173g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	23% 13g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cassava	Recommended Dietary Allowance
Vitamin A	236% 2127μg	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	66% 0.86mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.29mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64.3% 19.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1825% 2190μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cassava	Recommended Dietary Allowance
Calcium	45% 449mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	154% 12.3mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	31.8% 222mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	74.4% 2531mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.2% 415g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Cassava per 1 lb

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

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

• 1 pound of Spinach has 469 times more Vitamin A, 3.9 times more Vitamin B2, 2.2 times more Vitamin B6, 7.2 times more Vitamin B9, 1.4 times more Vitamin C, 10.7 times more Vitamin E and 254.2 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 1.6 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Spinach as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Spinach vs Cassava:

• 1 pound of Spinach has 6.2 times more Calcium, 1.3 times more Copper, 10 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 5.6 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Spinach as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spinach has 8.1 times more Omega 3, 1.2 times more Fiber and 2.1 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 7 times more Energy, 10.5 times more Carbohydrate and 4 times more Sugars than Raw Spinach.
• 1 pound of Spinach provide inadequate amounts of Energy
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.