Comparing Nutrients in 500 calories Cassava VS Boiled Chinese Cabbage with Salt

Weight per 500 calories

• Cassava: 313g
• Boiled Chinese Cabbage with Salt: 4167g

Cassava has 13.3 times more energy per 100g than Boiled Chinese Cabbage with Salt. It has above average energy density when compared to other foods. Boiled and Drained Chinese Cabbage with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Boiled Chinese Cabbage with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Cassava	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	57% 74g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	47.7% 34.6g	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	15% 5.63g	110% 41.7g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	981% 8833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	532% 6.9mg	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	21% 84.4μg	427% 1708μg	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	71.5% 64.4mg	1204% 1083mg	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	3.96% 0.59mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	1181% 1417μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	388% 3875mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	88% 0.79mg	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	10.5% 0.84mg	542% 43.3mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	261% 6mg	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	12% 84.4mg	173% 1208mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	455% 15458mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	750% 11250mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	5.04% 187g	108% 3981g	3700g per day for Men 19-50 years

Cassava VS Boiled Chinese Cabbage With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Boiled Chinese Cabbage with Salt?

Lets compare vitamin content per 500 calories of Cassava vs Boiled Chinese Cabbage with Salt:

• 500 kcal of Boiled and Drained Chinese Cabbage with Salt contain 2826.7 times more Vitamin A, 4.9 times more Vitamin B1, 17.5 times more Vitamin B2, 6.7 times more Vitamin B3, 9.8 times more Vitamin B5, 25.2 times more Vitamin B6, 20.2 times more Vitamin B9, 16.8 times more Vitamin C, 6.3 times more Vitamin E and 238.6 times more Vitamin K than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Cassava as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cassava vs Boiled Chinese Cabbage with Salt:

• 500 kcal of Boiled and Drained Chinese Cabbage with Salt contain 77.5 times more Calcium, 2.5 times more Copper, 51.4 times more Iron, 7 times more Magnesium, 5 times more Manganese, 14.3 times more Phosphorus, 18.3 times more Potassium, 7.6 times more Selenium, 257.1 times more Sodium, 6.7 times more Zinc and 21.3 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 1.6 times more Carbohydrate than Boiled Chinese Cabbage with Salt.
• While 500 kcal of Boiled and Drained Chinese Cabbage with Salt contain 32.2 times more Omega 3, 6.5 times more Sugars, 7.4 times more Fiber and 15.3 times more Protein than Raw Cassava.
• Both Cassava and Boiled Chinese Cabbage with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Raw Cassava as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Omega 6 in 500 calories.