Comparing Nutrients in 7 ounces Spinach VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cassava	3%	2%	95%

Macro Nutrients

	Spinach	Cassava	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	58% 75.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	4.65% 3.37g	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	0.41% 0.3g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10% 5.68g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cassava	Recommended Dietary Allowance
Vitamin A	103% 931μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	13.4% 53.6μg	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	62% 55.8mg	45.4% 41mg	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% 4.03mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cassava	Recommended Dietary Allowance
Calcium	19.6% 196mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	22% 0.2mg	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	67.2% 5.38mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	33% 0.76mg	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	14% 97mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Cassava per 7 oz

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

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

• 7 ounces of Spinach have 469 times more Vitamin A, 3.9 times more Vitamin B2, 2.2 times more Vitamin B6, 7.2 times more Vitamin B9, 1.4 times more Vitamin C, 10.7 times more Vitamin E and 254.2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Spinach as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spinach vs Cassava:

• 7 ounces of Spinach have 6.2 times more Calcium, 1.3 times more Copper, 10 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium, 5.6 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Spinach as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spinach have 8.1 times more Omega 3, 1.2 times more Fiber and 2.1 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 7 times more Energy, 10.5 times more Carbohydrate and 4 times more Sugars than Raw Spinach.
• 7 ounces of Spinach provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.