Comparing Nutrients in 5 ounces Turnip Greens VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Cassava	3%	2%	95%

Macro Nutrients

	Turnip Greens	Cassava	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	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	7.77% 10g	41.5% 54g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	0.57% 0.41g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Cassava	Recommended Dietary Allowance
Vitamin A	91% 821μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	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	68.7% 275μg	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	94% 85mg	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	27% 4.05mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	296% 356μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Cassava	Recommended Dietary Allowance
Calcium	27% 269mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	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	19.5% 1.56mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	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	8.5% 59.5mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.44% 127g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnip Greens VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Turnip 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 Turnip Greens vs Cassava:

• 5 ounces of Turnip Greens have 579 times more Vitamin A, 2.1 times more Vitamin B2, 3.6 times more Vitamin B5, 3 times more Vitamin B6, 7.2 times more Vitamin B9, 2.9 times more Vitamin C, 15.1 times more Vitamin E and 132.1 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 1.4 times more Vitamin B3 than Raw Turnip Greens.
• Both Turnip Greens and Cassava provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Turnip Greens as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Turnip Greens vs Cassava:

• 5 ounces of Turnip Greens have 11.9 times more Calcium, 3.5 times more Copper, 4.1 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Selenium, 2.9 times more Sodium and 1.5 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Zinc than Raw Turnip Greens.
• Both Turnip Greens and Cassava contain similar levels of Potassium per five ounces.
• 5 ounces of Turnip Greens lack sufficient amounts of Zinc
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Turnip Greens have 4.9 times more Omega 3 and 1.8 times more Fiber than Cassava.
• While 5 oz of Raw Cassava contain 5 times more Energy, 5.3 times more Carbohydrate and 2.1 times more Sugars than Raw Turnip Greens.
• Both Turnip Greens and Cassava offer comparable quantities of Protein per five ounces.
• 5 ounces of Turnip Greens provide inadequate amounts of Energy
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Turnip Greens as well as Raw Cassava provide inadequate amounts of Omega 6 in five ounces.