Comparing Nutrients in 7 ounces Beets VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Cassava	3%	2%	95%

Macro Nutrients

	Beets	Cassava	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	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	0.17% 0.054g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	14.6% 19g	58% 75.5g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	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	5.7% 3.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Beets	Cassava	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	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	6.1% 0.079mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	54% 216μg	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	11% 9.72mg	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	0.53% 0.079mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Cassava	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	20% 1.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	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	11.3% 79.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Cassava per 7 oz

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

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

• 7 ounces of Beets have 1.4 times more Vitamin B5 and 4 times more Vitamin B9 than Cassava.
• While 7 oz of Raw Cassava contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Beets.
• Both Beets and Cassava provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Beets 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 Beets vs Cassava:

• 7 ounces of Beets have 3 times more Iron, 1.5 times more Phosphorus, 5.6 times more Sodium and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Copper than Raw Beets.
• Both Beets and Cassava contain similar levels of Magnesium, Manganese, Potassium and Zinc per seven ounces.
• Both Raw Beets 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 Beets have 4 times more Sugars and 1.6 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 3.7 times more Energy and 4 times more Carbohydrate than Raw Beets.
• Both Beets and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Beets provide inadequate amounts of Energy
• Both Raw Beets as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Beets VS Cassava

What are the health benefits of Beets compared to Cassava?

Beets are a good source of folate, fiber, and antioxidants, which can help support heart health, digestion, and reduce inflammation. Cassava, on the other hand, is a starchy root vegetable that is lower in nutrients compared to beets. Beets are a more nutrient-dense option compared to cassava.

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

Both beets and cassava can be part of a healthy, plant-based diet that supports weight loss. Beets are low in calories and high in fiber, which can help you feel full and satisfied. Cassava is also a good source of fiber, but it is higher in calories and carbohydrates compared to beets. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like beets, cassava, and other fruits and vegetables can support your weight loss goals.

Should I eat more Beets 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. Beets are a good source of antioxidants and nitrates that can help improve exercise performance, but they are not high in protein. Cassava, on the other hand, is a starchy root vegetable that is not particularly high in protein either. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

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

Both beets and cassava are relatively low-impact crops to produce compared to animal agriculture. Beets require less water and land to grow compared to cassava, making them a more sustainable option. Additionally, beets are rich in nutrients like folate, fiber, and antioxidants, making them a healthy choice for a plant-based diet.