Comparing Nutrients in 5 ounces Endive VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Endive	Cassava	Recommended Dietary Allowance
Energy	0.83% 24kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	41.5% 54g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	3.32% 2.4g	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	11.6% 4.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Endive	Cassava	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	9.6% 0.12mg	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	50.3% 201μg	9.57% 38.3μg	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	10.2% 9.2mg	32.4% 29mg	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	4.16% 0.62mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 327μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Cassava	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	15.7% 0.14mg	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	14.7% 1.18mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	23.7% 0.54mg	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	5.67% 39.7mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Cassava per 5 oz

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

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

• 5 ounces of Endive have 108 times more Vitamin A, 1.6 times more Vitamin B2, 8.4 times more Vitamin B5, 5.3 times more Vitamin B9, 2.3 times more Vitamin E and 121.6 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 2.1 times more Vitamin B3, 4.4 times more Vitamin B6 and 3.2 times more Vitamin C than Raw Endive.
• Both Endive and Cassava provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Endive have insufficient amounts of Vitamin B6
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Endive as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Endive vs Cassava:

• 5 ounces of Endive have 3.3 times more Calcium, 3.1 times more Iron, 2.3 times more Zinc and 1.6 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.4 times more Magnesium than Raw Endive.
• Both Endive and Cassava contain similar levels of Copper, Manganese, Phosphorus and Potassium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Endive as well as Raw Cassava lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Endive have 1.7 times more Fiber than Cassava.
• While 5 oz of Raw Cassava contain 9.4 times more Energy, 11.4 times more Carbohydrate and 6.8 times more Sugars than Raw Endive.
• Both Endive and Cassava offer comparable quantities of Protein per five ounces.
• 5 ounces of Endive provide inadequate amounts of Energy
• Both Raw Endive as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.