Comparing Nutrients in 100 grams Cassava VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Cassava	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	5.5% 160kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.34% 0.23g	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	20% 26g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.43% 1.36g	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	7.4% 0.096mg	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	3% 12μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	1.6% 16mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	22.8% 0.21mg	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	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	65.4% 1.5mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	1.7% 58mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Spinach Spaghetti per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Cooked Spinach Spaghetti:

• 100 grams of Cassava have 2.3 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While 100 g of Cooked Spinach Spaghetti contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Cooked Spinach Spaghetti provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Cooked Spinach Spaghetti have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked Spinach Spaghetti:

• 100 grams of Cassava have 4.7 times more Potassium than Cooked Spinach Spaghetti.
• While 100 g of Cooked Spinach Spaghetti contain 1.9 times more Calcium, 2.1 times more Copper, 3.9 times more Iron, 3 times more Magnesium, 3.9 times more Manganese, 4 times more Phosphorus, 31.6 times more Selenium and 3.2 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium
• 100 grams of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.2 times more Energy and 1.5 times more Carbohydrate than Cooked Spinach Spaghetti.
• While 100 g of Cooked Spinach Spaghetti contain 3.4 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Cooked Spinach Spaghetti provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.