Comparing Nutrients in 7 ounces Beet Greens VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Cassava	3%	2%	95%

Macro Nutrients

	Beet Greens	Cassava	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	6.6% 8.6g	58% 75.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	19.3% 7.34g	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

	Beet Greens	Cassava	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	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	9.92% 0.5mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	7.44% 29.8μg	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	66% 59.5mg	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	20% 2.98mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Cassava	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	42% 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	63.8% 5.1mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	11.6% 81.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	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	30% 448mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Beet Greens vs Cassava:

• 7 ounces of Beet Greens have 316 times more Vitamin A, 4.6 times more Vitamin B2, 2.3 times more Vitamin B5, 1.2 times more Vitamin B6, 1.5 times more Vitamin C, 7.9 times more Vitamin E and 210.5 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 2.1 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Beet Greens.
• Both Beet Greens and Cassava provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Beet Greens as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Beet Greens vs Cassava:

• 7 ounces of Beet Greens have 7.3 times more Calcium, 1.9 times more Copper, 9.5 times more Iron, 3.3 times more Magnesium, 1.5 times more Phosphorus, 2.8 times more Potassium, 16.1 times more Sodium and 1.5 times more Water than Cassava.
• Both Beet Greens and Cassava contain similar levels of Manganese and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Beet Greens as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Beet Greens have 2.1 times more Fiber and 1.6 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 7.3 times more Energy, 8.8 times more Carbohydrate and 3.4 times more Sugars than Raw Beet Greens.
• 7 ounces of Beet Greens provide inadequate amounts of Energy
• Both Raw Beet Greens as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Beet Greens VS Cassava

What are the health benefits of Beet Greens compared to Cassava?

Beet greens are a rich source of nutrients such as vitamin K, vitamin A, vitamin C, and fiber, which can support bone health, immune function, and digestion. On the other hand, cassava is a starchy root vegetable that is lower in vitamins and minerals compared to beet greens. However, cassava is a good source of carbohydrates and can provide energy. Overall, beet greens offer more diverse nutrients and health benefits compared to cassava.

Can I lose weight easier by eating more Beet Greens or Cassava?

Both beet greens and cassava can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, beet greens are lower in calories and higher in fiber, making them a better choice for weight loss. Including a variety of vegetables in your diet, along with other whole plant foods, can help support weight loss efforts.

Should I eat more Beet Greens 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 nutrient-dense foods. Both beet greens and cassava offer unique nutritional benefits that can support muscle growth. Beet greens are rich in antioxidants, vitamins, and minerals that can aid in recovery and overall health. Cassava is a good source of carbohydrates, which are essential for providing energy during workouts. To support muscle growth, consider incorporating a balanced combination of both beet greens and cassava into your diet along with adequate protein intake from plant-based sources like legumes, tofu, and quinoa.

What is the environmental impact of producing Beet Greens compared to Cassava?

Beet greens have a lower environmental impact compared to cassava. Beet greens require less water, land, and resources to grow, making them a more sustainable option. Additionally, beet greens are rich in nutrients like vitamins A, C, and K, as well as minerals like iron and calcium, making them a nutritious choice for a plant-based diet.