Comparing Nutrients in 300 calories Cassava VS New Zealand Spinach

Weight per 300 calories

• Cassava: 188g
• New Zealand Spinach: 2143g

Cassava has 11.4 times more energy per 100g than New Zealand Spinach. It has above average energy density when compared to other foods. Raw New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Cassava or New Zealand Spinach?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Cassava	New Zealand Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	88.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	8.57% 6.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.9% 3.38g	84.6% 32g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Cassava	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	214% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	501% 6.5mg	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	12.7% 50.6μg	80.4% 321μg	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	43% 38.6mg	714% 643mg	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	2.38% 0.36mg	203% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	6018% 7221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	New Zealand Spinach	Recommended Dietary Allowance
Calcium	3% 30mg	124% 1243mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	221% 2mg	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	6.33% 0.51mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	199% 836mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	595% 13.7mg	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	7.23% 50.6mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	82% 2786mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	186% 2786mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	3.02% 112g	54.4% 2014g	3700g per day for Men 19-50 years

Cassava VS New Zealand Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or New Zealand Spinach?

Lets compare vitamin content per 300 calories of Cassava vs New Zealand Spinach:

• 300 kcal of Raw New Zealand Spinach contain 5.3 times more Vitamin B1, 31 times more Vitamin B2, 6.7 times more Vitamin B3, 33.3 times more Vitamin B5, 39.5 times more Vitamin B6, 6.3 times more Vitamin B9, 16.6 times more Vitamin C, 85.4 times more Vitamin E and 2027.1 times more Vitamin K than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cassava vs New Zealand Spinach:

• 300 kcal of Raw New Zealand Spinach contain 41.4 times more Calcium, 10.6 times more Copper, 33.9 times more Iron, 21.2 times more Magnesium, 19 times more Manganese, 11.9 times more Phosphorus, 5.5 times more Potassium, 11.4 times more Selenium, 106.1 times more Sodium, 12.8 times more Zinc and 18 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.3 times more Carbohydrate than New Zealand Spinach.
• While 300 kcal of Raw New Zealand Spinach contain 44.4 times more Omega 3, 1.9 times more Sugars, 9.5 times more Fiber and 12.6 times more Protein than Raw Cassava.
• Both Cassava and New Zealand Spinach offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Raw Cassava as well as Raw New Zealand Spinach provide inadequate amounts of Omega 6 in 300 calories.