Comparing Nutrients in 7 ounces Bananas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Cassava	3%	2%	95%

Macro Nutrients

	Bananas	Cassava	Recommended Dietary Allowance
Energy	6.1% 177kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	35% 45.3g	58% 75.5g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Bananas	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	5.13% 0.062mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	19% 17.3mg	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	1.32% 0.2mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Cassava	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	6.24% 43.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	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	2.7% 0.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4% 149g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Cassava per 7 oz

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

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

• 7 ounces of Bananas have 1.5 times more Vitamin B2, 3.1 times more Vitamin B5 and 4.2 times more Vitamin B6 than Cassava.
• While 7 oz of Raw Cassava contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Bananas.
• Both Raw Bananas 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 Bananas vs Cassava:

• 7 ounces of Bananas have 1.3 times more Magnesium, 1.3 times more Potassium and 1.3 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Copper, 1.4 times more Manganese and 2.3 times more Zinc than Raw Bananas.
• Both Bananas and Cassava contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Zinc
• Both Raw Bananas 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 Bananas have 7.2 times more Sugars and 1.4 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Energy and 1.7 times more Carbohydrate than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Protein
• Both Raw Bananas as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Bananas VS Cassava

What are the health benefits of Bananas compared to Cassava?

Bananas are a good source of potassium, vitamin C, and dietary fiber, which can help support heart health, digestion, and immune function. On the other hand, cassava is rich in carbohydrates but lacks the same level of vitamins and minerals as bananas. Overall, bananas may offer more diverse health benefits compared to cassava.

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

Both bananas and cassava can be part of a healthy weight loss diet, but bananas are generally lower in calories and higher in fiber compared to cassava. Therefore, incorporating more bananas into your diet may help you feel fuller for longer and potentially support weight loss efforts. However, it's important to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

Bananas are a great source of carbohydrates and potassium, which can help fuel your workouts and support muscle function. However, cassava is a starchy root vegetable that is lower in protein compared to bananas. To gain more muscle while training consistently, it's important to focus on a balanced diet that includes a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds. Incorporating both bananas and cassava into your diet can be beneficial, but be sure to prioritize protein-rich foods to support muscle growth and recovery.

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

Bananas have a higher environmental impact compared to cassava due to factors such as higher water usage, pesticide use, and transportation emissions. Cassava is a more resilient and sustainable crop requiring less water and pesticides, making it a more environmentally friendly option.