Comparing Nutrients in 100 grams Cassava VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Cassava	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	5.5% 160kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.14% 0.024g	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	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.44% 0.32g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	39.3% 354μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	8.3% 0.11mg	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	17.5% 70μg	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	15.3% 14mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	279% 335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	1.6% 16mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	6.44% 0.058mg	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	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	12.8% 0.29mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Frozen Mustard Greens per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Cooked Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Cooked Frozen Mustard Greens:

• 100 grams of Cassava have 2.2 times more Vitamin B1, 3.3 times more Vitamin B3, 6.7 times more Vitamin B5 and 1.5 times more Vitamin C than Cooked Frozen Mustard Greens.
• While 100 g of Boiled and Drained Frozen Mustard Greens contain 354 times more Vitamin A, 2.6 times more Vitamin B9, 7.1 times more Vitamin E and 176.4 times more Vitamin K than Raw Cassava.
• Both Cassava and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Cassava as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked Frozen Mustard Greens:

• 100 grams of Cassava have 1.7 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium and 1.7 times more Zinc than Cooked Frozen Mustard Greens.
• While 100 g of Boiled and Drained Frozen Mustard Greens contain 6.3 times more Calcium, 4.1 times more Iron and 1.6 times more Water than Raw Cassava.
• Both Cassava and Cooked Frozen Mustard Greens contain similar levels of Phosphorus per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium
• 100 grams of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Raw Cassava as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 8.4 times more Energy, 12.2 times more Carbohydrate and 5.3 times more Sugars than Cooked Frozen Mustard Greens.
• While 100 g of Boiled and Drained Frozen Mustard Greens contain 1.6 times more Fiber and 1.7 times more Protein than Raw Cassava.
• 100 grams of Cooked Frozen Mustard Greens provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.