Comparing Nutrients in 7 ounces Apples VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Cassava	3%	2%	95%

Macro Nutrients

	Apples	Cassava	Recommended Dietary Allowance
Energy	3.56% 103kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	21% 27.4g	58% 75.5g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Apples	Cassava	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	13.4% 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	1.5% 5.95μg	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	10% 9.13mg	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	2.4% 0.36mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Cassava	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	3.1% 22mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Cassava per 7 oz

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

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

• 7 oz of Raw Cassava contain 5.1 times more Vitamin B1, 1.8 times more Vitamin B2, 9.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 9 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples with skin as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Apples vs Cassava:

• 7 ounces of Apples have 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 3.7 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 11 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium and 8.5 times more Zinc than Raw Apples with skin.
• 7 ounces of Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples with skin as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples have 6.1 times more Sugars and 1.3 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 3.1 times more Energy, 2.8 times more Carbohydrate and 5.2 times more Protein than Raw Apples with skin.
• 7 ounces of Apples provide inadequate amounts of Energy and Protein
• Both Raw Apples with skin as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Apples VS Cassava

What are the health benefits of Apples compared to Cassava?

Apples are a good source of fiber, vitamin C, and antioxidants which can help improve digestion, boost the immune system, and reduce the risk of chronic diseases. On the other hand, cassava is a starchy root vegetable that is high in carbohydrates but lower in essential nutrients compared to apples. Apples are generally considered a healthier option due to their higher nutrient content and health benefits.

Can I lose weight easier by eating more Apples or Cassava?

You may find it easier to lose weight by incorporating more apples into your diet compared to cassava. Apples are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may make it more challenging to lose weight if consumed in large quantities. It's important to focus on a balanced diet that includes a variety of fruits and vegetables to support weight loss and overall health.

Should I eat more Apples or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both apples and cassava are healthy options, but for muscle building, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating a balanced diet with a variety of plant-based protein sources will support muscle growth and recovery.

What is the environmental impact of producing Apples compared to Cassava?

Apples have a lower environmental impact compared to cassava. Apples require less water, land, and energy to grow, and they have a smaller carbon footprint. Cassava, on the other hand, is a more resource-intensive crop that requires more water and land to cultivate. Overall, choosing apples over cassava can help reduce environmental strain and promote sustainability.