Comparing Nutrients in 5 ounces Frozen Mustard Greens VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Mustard Greens	Cassava	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	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	3.7% 4.83g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	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	12.3% 4.68g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Cassava	Recommended Dietary Allowance
Vitamin A	40.6% 366μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	49% 196μg	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	40% 36mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Cassava	Recommended Dietary Allowance
Calcium	16.4% 164mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	23% 1.83mg	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	21% 0.48mg	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	6.07% 42.5mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Cassava per 5 oz

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

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

• 5 ounces of Frozen Mustard Greens have 258 times more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.2 times more Vitamin C than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Vitamin B1, 2.7 times more Vitamin B3 and 5.6 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
• 5 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 5 ounces of Cassava have insufficient amounts of Vitamin A
• Both Frozen Mustard Greens, Unprepared as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Mustard Greens vs Cassava:

• 5 ounces of Frozen Mustard Greens have 7.3 times more Calcium, 4.8 times more Iron and 1.6 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.5 times more Copper, 1.4 times more Magnesium, 1.6 times more Potassium and 1.5 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Cassava contain similar levels of Manganese and Phosphorus per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium
• Both Frozen Mustard Greens, Unprepared as well as Raw Cassava lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Mustard Greens have 1.8 times more Fiber and 1.8 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 8 times more Energy and 11.2 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• 5 ounces of Frozen Mustard Greens provide inadequate amounts of Energy
• Both Frozen Mustard Greens, Unprepared as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.