Comparing Nutrients in 100 grams 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	5.5% 160kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.1% 0.017g	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	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.59% 0.43g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	58.2% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	18.6% 0.24mg	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	36.5% 146μg	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	11% 9.8mg	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	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	411% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Spinach	Recommended Dietary Allowance
Calcium	1.6% 16mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.95% 37.8μg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	40.7% 0.94mg	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	8% 56mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Spinach per 100 g

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

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

• 100 grams of Cassava have 1.7 times more Vitamin B3 and 2.1 times more Vitamin C than Boiled Spinach.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cassava vs Boiled Spinach:

• 100 g 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.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 7 times more Energy, 10.1 times more Carbohydrate and 4 times more Sugars than Boiled Spinach.
• While 100 g 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.
• 100 grams of Cassava provide inadequate amounts of Omega 3
• 100 grams 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 100 grams.