Comparing Nutrients in 7 ounces Balsam-pear , Leafy Tips VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Cassava	3%	2%	95%

Macro Nutrients

	Balsam-pear , Leafy Tips	Cassava	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.02% 6.53g	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	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Cassava	Recommended Dietary Allowance
Vitamin A	19% 173μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	63.5% 254μg	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	194% 175mg	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

	Balsam-pear , Leafy Tips	Cassava	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	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	50.6% 4.05mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	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	28% 196mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Leafy Tips versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Balsam-pear , Leafy Tips vs Cassava:

• 7 ounces of Balsam-pear , Leafy Tips have 87 times more Vitamin A, 2.1 times more Vitamin B1, 7.5 times more Vitamin B2, 1.3 times more Vitamin B3, 9.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 4.3 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Balsam-pear , Leafy Tips vs Cassava:

• 7 ounces of Balsam-pear , Leafy Tips have 5.3 times more Calcium, 2 times more Copper, 7.6 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Water than Cassava.
• Both Balsam-pear , Leafy Tips and Cassava contain similar levels of Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Balsam-pear , Leafy Tips as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Balsam-pear , Leafy Tips have 3.9 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 5.3 times more Energy and 11.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• 7 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy

Frequently Asked Questions about Balsam-pear , Leafy Tips VS Cassava

What are the health benefits of Balsam-pear , Leafy Tips compared to Cassava?

Balsam-pear, also known as bitter melon, and leafy greens are rich in vitamins, minerals, and antioxidants which can support overall health. They are low in calories and high in fiber, making them great for weight management and digestive health. On the other hand, cassava is a starchy root vegetable that is also nutritious but higher in carbohydrates and lower in essential nutrients compared to leafy greens. Incorporating a variety of fruits and vegetables, including leafy greens like balsam-pear, can provide a wider range of nutrients for optimal health.

Can I lose weight easier by eating more Balsam-pear , Leafy Tips or Cassava?

Leafy greens like Balsam-pear and Leafy Tips are low in calories and high in fiber, making them great choices for weight loss. Cassava, on the other hand, is higher in calories and carbohydrates, so it may not be as effective for weight loss. Focus on incorporating more leafy greens into your diet to support your weight loss goals.

Should I eat more Balsam-pear , Leafy Tips 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. Balsam-pear and cassava are not particularly high in protein, so I would recommend incorporating more leafy greens like spinach, kale, and broccoli, as well as protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, quinoa, and nuts and seeds into your diet. These foods will provide you with the essential amino acids needed for muscle growth and repair.

What is the environmental impact of producing Balsam-pear , Leafy Tips compared to Cassava?

Balsam-pear and Leafy Tips have a lower environmental impact compared to Cassava due to their higher nutrient density and lower resource requirements for cultivation. They require less water, land, and energy to grow, making them more sustainable options for both the environment and human health.