Comparing Nutrients in 500 calories Cassava VS Red Leaf Lettuce

Weight per 500 calories

• Cassava: 313g
• Red Leaf Lettuce: 3846g

Cassava has 12.3 times more energy per 100g than Red Leaf Lettuce. It has above average energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Red Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Cassava	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	7.7% 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	67% 87g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	25.5% 18.5g	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	15% 10.8g	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	% 7.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.63g	91% 34.6g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cassava	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	1603% 14423μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	228% 2.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	296% 3.85mg	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	346% 1385μg	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	158% 142mg	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	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	4497% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	5% 50mg	127% 1269mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	120% 1.08mg	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	577% 46mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	110% 462mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	339% 7.8mg	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	154% 1077mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	212% 7192mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	105% 57.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	5.04% 187g	99% 3678g	3700g per day for Men 19-50 years

Cassava VS Red Leaf Lettuce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Red Leaf Lettuce?

Lets compare vitamin content per 500 calories of Cassava vs Red Leaf Lettuce:

• 500 kcal of Raw Red Leaf Lettuce contain 4615.4 times more Vitamin A, 9.1 times more Vitamin B1, 19.7 times more Vitamin B2, 4.6 times more Vitamin B3, 16.6 times more Vitamin B5, 14 times more Vitamin B6, 16.4 times more Vitamin B9, 2.2 times more Vitamin C, 9.7 times more Vitamin E and 908.8 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 Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cassava vs Red Leaf Lettuce:

• 500 kcal of Raw Red Leaf Lettuce contain 25.4 times more Calcium, 3.4 times more Copper, 54.7 times more Iron, 7 times more Magnesium, 6.5 times more Manganese, 12.8 times more Phosphorus, 8.5 times more Potassium, 26.4 times more Selenium, 22 times more Sodium, 7.2 times more Zinc and 19.7 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 1.4 times more Carbohydrate than Red Leaf Lettuce.
• While 500 kcal of Raw Red Leaf Lettuce contain 58.6 times more Omega 3, 3.5 times more Sugars, 6.2 times more Fiber and 12 times more Protein than Raw Cassava.
• Both Cassava and Red Leaf Lettuce 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 Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in 500 calories.