Comparing Nutrients in 500 calories Cassava VS Spinach

Weight per 500 calories

• Cassava: 313g
• Spinach: 2174g

Cassava has 7 times more energy per 100g than Spinach. It has above average energy density when compared to other foods. Raw Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Spinach?

Macros Ratio

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

Macro Nutrients

	Cassava	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	60.7% 79g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.52g	g per day for Men 19-50 years
Fiber	15% 5.63g	126% 48g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cassava	Spinach	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 84.4μg	1054% 4217μg	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	679% 611mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Spinach	Recommended Dietary Allowance
Calcium	5% 50mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	314% 2.83mg	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	736% 59mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	848% 19.5mg	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	152% 1065mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	5.04% 187g	53.7% 1987g	3700g per day for Men 19-50 years

Cassava VS Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Spinach?

Lets compare vitamin content per 500 calories of Cassava vs Spinach:

• 500 kcal of Raw Spinach contain 3262.6 times more Vitamin A, 6.2 times more Vitamin B1, 27.4 times more Vitamin B2, 5.9 times more Vitamin B3, 4.2 times more Vitamin B5, 15.4 times more Vitamin B6, 50 times more Vitamin B9, 9.5 times more Vitamin C, 74.3 times more Vitamin E and 1768.1 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 Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cassava vs Spinach:

• 500 kcal of Raw Spinach contain 43 times more Calcium, 9 times more Copper, 69.8 times more Iron, 26.2 times more Magnesium, 16.3 times more Manganese, 12.6 times more Phosphorus, 14.3 times more Potassium, 9.9 times more Selenium, 39.3 times more Sodium, 10.8 times more Zinc and 10.7 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 1.5 times more Carbohydrate than Spinach.
• While 500 kcal of Raw Spinach contain 56.5 times more Omega 3, 1.7 times more Sugars, 8.5 times more Fiber and 14.6 times more Protein than Raw Cassava.
• Both Cassava and Spinach 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 Spinach provide inadequate amounts of Omega 6 in 500 calories.