Comparing Nutrients in 7 ounces Broccoli Raab VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cassava	3%	2%	95%

Macro Nutrients

	Broccoli Raab	Cassava	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	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	0.51% 0.16g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	58% 75.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cassava	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cassava	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	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	34% 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	20.7% 145mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	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	4.37% 65.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Cassava:

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 3.1 times more Vitamin B9, 8.5 times more Vitamin E and 117.9 times more Vitamin K than Cassava.
• Both Broccoli Raab and Cassava provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Cassava:

• 7 ounces of Broccoli Raab have 6.8 times more Calcium, 7.9 times more Iron, 2.7 times more Phosphorus, 2.4 times more Sodium, 2.3 times more Zinc and 1.6 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.4 times more Copper and 1.4 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Cassava contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 11.1 times more Omega 3, 1.5 times more Fiber and 2.3 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 7.3 times more Energy, 13.4 times more Carbohydrate and 4.5 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Cassava

What are the health benefits of Broccoli Raab compared to Cassava?

Broccoli raab is a nutrient-dense vegetable that is rich in vitamins A, C, and K, as well as folate, iron, and calcium. It is also a good source of fiber and antioxidants. On the other hand, cassava is a starchy root vegetable that is lower in vitamins and minerals compared to broccoli raab. While cassava can be a good source of energy, it may not offer the same level of health benefits as broccoli raab in terms of overall nutrition.

Can I lose weight easier by eating more Broccoli Raab or Cassava?

Both broccoli raab and cassava can be part of a healthy weight loss diet, but broccoli raab is lower in calories and higher in fiber, making it a better choice for weight loss. It is also rich in vitamins and minerals that can support overall health and well-being. Incorporating a variety of vegetables, including broccoli raab, into your diet can help you lose weight more easily.

Should I eat more Broccoli Raab 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. Broccoli Raab is a good source of protein, but cassava is not as high in protein. Therefore, you may want to prioritize consuming more broccoli raab to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also help you meet your protein needs for muscle building.

What is the environmental impact of producing Broccoli Raab compared to Cassava?

Broccoli Raab has a higher environmental impact compared to Cassava due to factors such as water usage, land usage, and greenhouse gas emissions associated with its cultivation. Cassava is a more sustainable option as it requires less water and land to grow, making it a more environmentally friendly choice.