Comparing Nutrients in 100 grams Cassava VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Cassava	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	5.5% 160kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	1.37% 1.78g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.14% 0.83g	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	4.74% 1.8g	2.63% 1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.68% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	12.8% 0.17mg	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	6.75% 27μg	10.3% 41μg	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	23% 20.6mg	29% 26mg	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	1.27% 0.19mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	1.6% 16mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	2.1% 0.019mg	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	3.38% 0.27mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	6.26% 0.14mg	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	3.86% 27mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Chinese Cabbage per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Boiled Chinese Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Boiled Chinese Cabbage:

• 100 grams of Cassava have 2.7 times more Vitamin B1, 2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Chinese Cabbage.
• While 100 g of Boiled and Drained Chinese Cabbage contain 212 times more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1.3 times more Vitamin C and 17.9 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin A and Vitamin K
• 100 grams of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Boiled Chinese Cabbage:

• 100 grams of Cassava have 5.3 times more Copper, 1.9 times more Magnesium, 2.7 times more Manganese and 2 times more Zinc than Boiled Chinese Cabbage.
• While 100 g of Boiled and Drained Chinese Cabbage contain 5.8 times more Calcium, 3.9 times more Iron, 1.4 times more Potassium, 2.4 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Boiled Chinese Cabbage contain similar levels of Phosphorus per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• 100 grams of Boiled Chinese Cabbage lack sufficient amounts of Zinc
• Both Raw Cassava as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 13.3 times more Energy, 21.4 times more Carbohydrate, 2 times more Sugars and 1.8 times more Fiber than Boiled Chinese Cabbage.
• While 100 g of Boiled and Drained Chinese Cabbage contain 2.4 times more Omega 3 than Raw Cassava.
• Both Cassava and Boiled Chinese Cabbage offer comparable quantities of Protein per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3
• 100 grams of Boiled Chinese Cabbage provide inadequate amounts of Energy and Carbohydrate
• Both Raw Cassava as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Omega 6 in 100 grams.