Comparing Nutrients in 5 ounces Cassava VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Cassava	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.43% 0.072g	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	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.47% 1.06g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	7.3% 0.095mg	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	14% 55.3μg	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	34.3% 31mg	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	23.6% 0.21mg	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	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	29.3% 0.67mg	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	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Frozen Turnip Greens per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Cooked Frozen Turnip Greens:

• 5 ounces of Cassava have 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 538 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B9, 14 times more Vitamin E and 273.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Cooked Frozen Turnip Greens provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Cooked Frozen Turnip Greens:

• 5 ounces of Cassava have 1.2 times more Potassium than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 9.5 times more Calcium, 1.5 times more Copper, 7.2 times more Iron, 1.3 times more Phosphorus, 1.7 times more Selenium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Cooked Frozen Turnip Greens contain similar levels of Magnesium, Manganese and Zinc per five ounces.
• 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, 7.6 times more Carbohydrate and 2.3 times more Sugars than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 7 times more Omega 3, 1.9 times more Fiber and 2.5 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Turnip Greens provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Omega 6 in five ounces.