Comparing Nutrients in 7 ounces Asparagus VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cassava	3%	2%	95%

Macro Nutrients

	Asparagus	Cassava	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	5.92% 7.7g	58% 75.5g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.46g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cassava	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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	15% 2.24mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cassava	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	53% 4.25mg	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	13.6% 0.31mg	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	14.7% 103mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5% 185g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Asparagus vs Cassava:

• 7 ounces of Asparagus have 38 times more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.9 times more Vitamin B9, 5.9 times more Vitamin E and 21.9 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3.7 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Cassava provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Asparagus as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asparagus vs Cassava:

• 7 ounces of Asparagus have 1.5 times more Calcium, 1.9 times more Copper, 7.9 times more Iron, 1.9 times more Phosphorus, 3.3 times more Selenium, 1.6 times more Zinc and 1.6 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Magnesium, 2.4 times more Manganese and 1.3 times more Potassium than Raw Asparagus.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Asparagus have 1.6 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 8 times more Energy and 9.8 times more Carbohydrate than Raw Asparagus.
• Both Asparagus and Cassava offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Asparagus provide inadequate amounts of Energy
• Both Raw Asparagus as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Asparagus VS Cassava

What are the health benefits of Asparagus compared to Cassava?

Asparagus is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins (such as vitamin K, vitamin C, and folate), and minerals (such as potassium and iron). It also contains antioxidants that may help reduce inflammation and support overall health. On the other hand, cassava is a starchy root vegetable that is also a good source of fiber and certain vitamins and minerals, but it is higher in calories and carbohydrates compared to asparagus. Asparagus may be a better choice for those looking to manage their weight or blood sugar levels, while cassava can be a good option for providing energy and certain nutrients.

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

Both asparagus and cassava can be part of a healthy weight loss diet, but asparagus is lower in calories and higher in fiber, making it a more weight-loss-friendly option. Asparagus is also a good source of vitamins and minerals, while cassava is higher in carbohydrates and calories. Incorporating more asparagus into your diet can help you feel full and satisfied while also providing important nutrients for overall health.

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

Asparagus is a good source of vitamins and minerals, but cassava is higher in carbohydrates which are important for muscle gain. Both can be part of a balanced diet for muscle building, but cassava may be more beneficial due to its higher carbohydrate content to support energy levels during training.

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

Asparagus has a higher environmental impact compared to cassava due to factors such as water usage, land usage, and transportation emissions. Asparagus typically requires more water and land to grow, and it is often transported long distances, contributing to carbon emissions. Cassava, on the other hand, is a more resilient crop that can grow in diverse climates with less water and land requirements. Choosing cassava over asparagus can help reduce the environmental impact of food production.