Comparing Nutrients in 5 ounces Cassava VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Cassava	Frozen Spinach	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0% 0g	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	4.6% 5.97g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.27% 0.92g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.1g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	92% 831μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	18.8% 0.24mg	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	51.4% 206μg	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	8.66% 7.8mg	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	439% 527μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Spinach	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	22.7% 0.2mg	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	4.8% 0.38mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	43.4% 1mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Spinach per 5 oz

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

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

• 5 ounces of Cassava have 1.7 times more Vitamin B3 and 3.7 times more Vitamin C than Frozen Spinach.
• While 5 oz of Unprepared Frozen Spinach contain 586 times more Vitamin A, 4.7 times more Vitamin B2, 2 times more Vitamin B6, 5.4 times more Vitamin B9, 15.3 times more Vitamin E and 195.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Frozen 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
• 5 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Frozen Spinach:

• 5 oz of Unprepared Frozen Spinach contain 8.1 times more Calcium, 1.4 times more Copper, 7 times more Iron, 3.6 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 8.6 times more Selenium, 5.3 times more Sodium, 1.6 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 5.5 times more Energy, 9 times more Carbohydrate and 2.6 times more Sugars than Frozen Spinach.
• While 5 oz of Unprepared Frozen Spinach contain 4.8 times more Omega 3, 1.6 times more Fiber and 2.7 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• 5 ounces of Frozen Spinach provide inadequate amounts of Energy
• Both Raw Cassava as well as Unprepared Frozen Spinach provide inadequate amounts of Omega 6 in five ounces.