Comparing Nutrients in 7 ounces Balsam-pear , Pods VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Cassava	3%	2%	95%

Macro Nutrients

	Balsam-pear , Pods	Cassava	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	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	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	5.65% 7.34g	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	14.6% 5.56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.54% 2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Cassava	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	35.7% 143μg	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	185% 167mg	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 , Pods	Cassava	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	10.7% 0.85mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	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	8.8% 61.5mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.04% 187g	3.2% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Pods 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 , Pods vs Cassava:

• 7 ounces of Balsam-pear , Pods have 24 times more Vitamin A, 2 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.1 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Vitamin B1, 2.1 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cassava provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods 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 , Pods vs Cassava:

• 7 ounces of Balsam-pear , Pods have 1.6 times more Iron, 2.4 times more Zinc and 1.6 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.9 times more Copper and 4.3 times more Manganese than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Cassava contain similar levels of Magnesium, Phosphorus and Potassium per seven ounces.
• Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods have 1.6 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 9.4 times more Energy, 10.3 times more Carbohydrate and 1.4 times more Protein than Raw Balsam-pear , Pods.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Balsam-pear , Pods VS Cassava

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

Balsam-pear pods are rich in vitamins, minerals, and antioxidants, which can help support overall health. They are also low in calories and high in fiber, making them a great addition to a balanced diet. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lower in essential nutrients compared to balsam-pear pods. Overall, balsam-pear pods may offer more health benefits due to their nutrient density and antioxidant content.

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

Balsam-pear, pods, and cassava are all healthy plant-based foods that can support weight loss when included in a balanced diet. However, for weight loss, it is important to focus on overall calorie intake, portion sizes, and the quality of the foods you are consuming. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Balsam-pear , Pods or more Cassava to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein sources. Balsam-pear pods are low in protein and may not be the best choice for muscle building. Cassava also has limited protein content. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet.

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

Balsam-pear pods have a lower environmental impact compared to cassava. Balsam-pear is a fast-growing vine that requires less water and fertilizer to cultivate, making it a more sustainable option. Additionally, balsam-pear plants can help improve soil health and biodiversity. On the other hand, cassava cultivation often involves deforestation, high water usage, and pesticide use, leading to greater environmental consequences.