Comparing Nutrients in 7 ounces Frozen Blackberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Blackberries	Cassava	Recommended Dietary Allowance
Energy	4.38% 127kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	24% 31g	58% 75.5g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	26% 9.92g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Cassava	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	17% 67.5μg	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	6.84% 6.15mg	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	15.5% 2.32mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Cassava	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	8.5% 59.5mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	4.5% 0.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Blackberries vs Cassava:

• 7 ounces of Frozen Blackberries have 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9, 6.2 times more Vitamin E and 10.4 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3 times more Vitamin B1, 1.4 times more Vitamin B6 and 6.6 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Cassava provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Blackberries as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blackberries vs Cassava:

• 7 ounces of Frozen Blackberries have 1.8 times more Calcium, 3 times more Iron, 3.2 times more Manganese and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.9 times more Potassium and 1.4 times more Zinc than Frozen Blackberries.
• Both Frozen Blackberries and Cassava contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Frozen Blackberries as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blackberries have 4.8 times more Omega 3, 6.3 times more Sugars and 2.8 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 2.5 times more Energy and 2.4 times more Carbohydrate than Frozen Blackberries.
• Both Frozen Blackberries and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Frozen Blackberries as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Blackberries VS Cassava

What are the health benefits of Frozen Blackberries compared to Cassava?

Frozen blackberries are a great source of antioxidants, fiber, and vitamins C and K. They can help support a healthy immune system, improve digestion, and promote heart health. On the other hand, cassava is a starchy root vegetable that is high in carbohydrates and low in protein and other essential nutrients. While cassava can be a good source of energy, it is not as nutrient-dense as blackberries.

Can I lose weight easier by eating more Frozen Blackberries or Cassava?

Frozen blackberries would be a better choice for weight loss as they are lower in calories and higher in fiber compared to cassava. Blackberries are also rich in antioxidants and vitamins, making them a nutritious option for a weight loss diet.

Should I eat more Frozen Blackberries 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. Frozen blackberries are a good source of antioxidants and fiber, but they are not high in protein. Cassava, on the other hand, is a starchy root vegetable that is also not particularly high in protein. For muscle growth, consider incorporating plant-based protein sources such as beans, lentils, tofu, tempeh, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Frozen Blackberries compared to Cassava?

The environmental impact of producing frozen blackberries is generally higher compared to cassava due to factors such as water usage, pesticide use, transportation emissions, and packaging waste. Cassava is a more sustainable option as it requires less water, pesticides, and energy to produce. Additionally, cassava is a versatile crop that can thrive in diverse climates, making it a more resilient and environmentally friendly choice.