Comparing Nutrients in 5 ounces Cassava VS Spinach

Macros Ratio

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

Macro Nutrients

	Cassava	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	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.22% 0.037g	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	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Cassava	Spinach	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	68.7% 275μg	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	44.3% 40mg	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% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Spinach	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	20.5% 0.18mg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	55.3% 1.27mg	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	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Spinach per 5 oz

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

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

• 5 ounces of Cassava have 1.6 times more Vitamin B5 than Spinach.
• While 5 oz of Raw Spinach contain 469 times more Vitamin A, 3.9 times more Vitamin B2, 2.2 times more Vitamin B6, 7.2 times more Vitamin B9, 1.4 times more Vitamin C, 10.7 times more Vitamin E and 254.2 times more Vitamin K than Raw Cassava.
• Both Cassava and Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Spinach:

• 5 oz of Raw Spinach contain 6.2 times more Calcium, 1.3 times more Copper, 10 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 5.6 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
• Both Raw Cassava as well as Raw Spinach lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 7 times more Energy, 10.5 times more Carbohydrate and 4 times more Sugars than Spinach.
• While 5 oz of Raw Spinach contain 8.1 times more Omega 3 and 2.1 times more Protein than Raw Cassava.
• Both Cassava and Spinach offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• 5 ounces of Spinach provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Spinach provide inadequate amounts of Omega 6 in five ounces.