Comparing Nutrients in 7 ounces Blackberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Cassava	3%	2%	95%

Macro Nutrients

	Blackberries	Cassava	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	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	14.7% 19g	58% 75.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.57% 4.76g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Cassava	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	12.4% 49.6μg	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	46.3% 41.7mg	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

	Blackberries	Cassava	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	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	15.4% 1.23mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	9.46% 321mg	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	9.56% 1.05mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.73% 175g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Blackberries vs Cassava:

• 7 ounces of Blackberries have 2.6 times more Vitamin B5, 6.2 times more Vitamin E and 10.4 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Blackberries.
• Both Blackberries and Cassava provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw 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 Blackberries vs Cassava:

• 7 ounces of Blackberries have 1.8 times more Calcium, 1.7 times more Copper, 2.3 times more Iron, 1.7 times more Manganese, 1.6 times more Zinc and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Potassium than Raw Blackberries.
• Both Blackberries and Cassava contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Blackberries as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 5.5 times more Omega 3, 2.9 times more Sugars and 2.9 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 3.7 times more Energy and 4 times more Carbohydrate than Raw Blackberries.
• Both Blackberries and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Blackberries provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Blackberries as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Blackberries VS Cassava

What are the health benefits of Blackberries compared to Cassava?

Blackberries are rich in antioxidants, vitamins, and fiber which can help improve heart health, digestion, and boost the immune system. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of nutrients as blackberries. Overall, blackberries are a more nutrient-dense option compared to cassava.

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

Blackberries would be a better choice for weight loss compared to cassava. Blackberries are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may not be as conducive to weight loss. Additionally, blackberries are rich in antioxidants and vitamins, making them a nutritious choice for overall health.

Should I eat more Blackberries 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. Blackberries are a good source of antioxidants and fiber but are not high in protein. Cassava is also not a significant source of protein. 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 Blackberries compared to Cassava?

Blackberries have a higher environmental impact compared to cassava due to factors such as water usage, pesticide use, and transportation emissions. Blackberries require more water to grow and are often sprayed with pesticides, contributing to water pollution and soil degradation. Additionally, the transportation of blackberries over long distances can result in higher carbon emissions. Cassava, on the other hand, is a more resilient crop that requires less water and pesticides to grow, making it a more environmentally friendly option.