Comparing Nutrients in 7 ounces Cassava VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Cassava	Boiled Spinach	Recommended Dietary Allowance
Energy	11% 318kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.2% 0.034g	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	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.18% 0.85g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Spinach	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Spinach per 7 oz

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

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

• 7 ounces of Cassava have 1.7 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 524 times more Vitamin A, 4.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 5.4 times more Vitamin B9, 10.9 times more Vitamin E and 259.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Boiled Spinach provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Boiled Spinach:

• 7 oz of Boiled and Drained Spinach contain 8.5 times more Calcium, 1.7 times more Copper, 13.2 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Selenium, 5 times more Sodium, 2.2 times more Zinc and 1.5 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 7 times more Energy, 10.1 times more Carbohydrate and 4 times more Sugars than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 5.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spinach provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Spinach provide inadequate amounts of Omega 6 in seven ounces.