Comparing Nutrients in 5 ounces Cassava VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Cassava	Boiled Spinach	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.84% 0.61g	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	6.7% 2.55g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	26.4% 0.34mg	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	9.57% 38.3μg	51.7% 207μg	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	32.4% 29mg	15.4% 14mg	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	1.8% 0.27mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Spinach	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	4.8% 0.38mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	57.6% 1.33mg	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	5.47% 38.3mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Boiled Spinach:

• 5 ounces of Cassava have 1.7 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 524 times more Vitamin A, 4.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 5.4 times more Vitamin B9, 10.9 times more Vitamin E and 259.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Boiled Spinach provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Boiled Spinach:

• 5 oz of Boiled and Drained Spinach contain 8.5 times more Calcium, 1.7 times more Copper, 13.2 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium, 5 times more Sodium, 2.2 times more Zinc and 1.5 times more Water than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 7 times more Energy, 10.1 times more Carbohydrate and 4 times more Sugars than Boiled Spinach.
• While 5 oz of Boiled and Drained Spinach contain 5.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spinach provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Spinach provide inadequate amounts of Omega 6 in five ounces.