Comparing Nutrients in 7 ounces Frozen Asparagus VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Asparagus	Cassava	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	6.26% 8.14g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cassava	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	95% 379μg	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	70% 63mg	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	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cassava	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	22% 0.2mg	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	18% 1.45mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	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	18% 127mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.92% 182g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Asparagus vs Cassava:

• 7 ounces of Frozen Asparagus have 47 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 7.1 times more Vitamin B9 and 1.5 times more Vitamin C than Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Frozen Asparagus, Unprepared as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Asparagus vs Cassava:

• 7 ounces of Frozen Asparagus have 1.6 times more Calcium, 1.4 times more Copper, 2.7 times more Iron, 2.4 times more Phosphorus, 2.4 times more Selenium, 1.7 times more Zinc and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Magnesium and 1.9 times more Manganese than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cassava contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Asparagus have 2.4 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 6.7 times more Energy and 9.3 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Asparagus, Unprepared as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Asparagus VS Cassava

What are the health benefits of Frozen Asparagus compared to Cassava?

Frozen asparagus is a good source of fiber, vitamins A, C, and K, as well as folate and iron. Asparagus is low in calories and high in antioxidants, which may help reduce inflammation and support overall health. On the other hand, cassava is a starchy root vegetable that is high in carbohydrates and low in protein and other essential nutrients. While cassava can be a part of a balanced diet, frozen asparagus offers more nutritional benefits.

Can I lose weight easier by eating more Frozen Asparagus or Cassava?

Both frozen asparagus and cassava can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, asparagus is lower in calories and higher in fiber compared to cassava, making it a better choice for weight loss. Asparagus is also a good source of vitamins and minerals, while cassava is higher in carbohydrates. Ultimately, incorporating a variety of vegetables, including asparagus, into your diet along with other nutrient-dense foods will support your weight loss goals.

Should I eat more Frozen Asparagus 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 protein sources. Both frozen asparagus and cassava are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating these plant-based protein sources into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

What is the environmental impact of producing Frozen Asparagus compared to Cassava?

Frozen asparagus typically has a higher environmental impact compared to cassava due to factors such as transportation, energy usage for freezing, and packaging. Cassava is a more sustainable option as it is a resilient crop that requires less water and resources to grow. Choosing cassava over frozen asparagus can help reduce your carbon footprint and support environmentally-friendly food choices.