Comparing Nutrients in 7 ounces Cassava VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Cassava	New Zealand Spinach	Recommended Dietary Allowance
Energy	11% 318kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.79% 0.58g	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	9.4% 3.57g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cassava	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	46.4% 0.6mg	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	13.4% 53.6μg	7.44% 29.8μg	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	45.4% 41mg	66% 59.5mg	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	2.5% 0.38mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	557% 669μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	New Zealand Spinach	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	6.7% 0.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	55% 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	7.65% 53.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS New Zealand Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs New Zealand Spinach:

• 7 ounces of Cassava have 2.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 2.7 times more Vitamin B2, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6, 1.5 times more Vitamin C, 7.5 times more Vitamin E and 177.4 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs New Zealand Spinach:

• 7 ounces of Cassava have 2.1 times more Potassium than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 3.6 times more Calcium, 3 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 9.3 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and New Zealand Spinach contain similar levels of Copper, Phosphorus and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 11.4 times more Energy, 15.2 times more Carbohydrate and 5.9 times more Sugars than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 3.9 times more Omega 3 than Raw Cassava.
• Both Cassava and New Zealand Spinach offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Raw Cassava as well as Raw New Zealand Spinach provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS New Zealand Spinach

What are the health benefits of Cassava compared to New Zealand Spinach?

Cassava is a starchy root vegetable that is a good source of carbohydrates and dietary fiber. It is also rich in vitamin C, folate, and manganese. New Zealand spinach, on the other hand, is a leafy green vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and magnesium. Both foods offer unique health benefits, with cassava providing energy and fiber, while New Zealand spinach offers vitamins and minerals that support overall health. Incorporating a variety of plant-based foods like cassava and New Zealand spinach into your diet can help ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or New Zealand Spinach?

Both cassava and New Zealand spinach can be part of a healthy diet for weight loss, as they are low in calories and high in fiber. However, it is important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Additionally, portion control and overall calorie intake are key factors in achieving weight loss goals.

Should I eat more Cassava or more New Zealand Spinach to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and New Zealand spinach are nutritious options, but New Zealand spinach is higher in protein and other essential nutrients like iron and calcium. Therefore, incorporating more New Zealand spinach into your diet may be more beneficial for muscle growth. Additionally, be sure to include other protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds to support your muscle-building goals.

What is the environmental impact of producing Cassava compared to New Zealand Spinach?

Cassava has a lower environmental impact compared to New Zealand Spinach in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water to grow, while New Zealand Spinach typically needs more water. Additionally, Cassava has a higher yield per acre, which can help reduce land use and deforestation. Overall, choosing Cassava over New Zealand Spinach can be more sustainable for the environment.