Comparing Nutrients in 7 ounces Red Cabbage VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Cassava	3%	2%	95%

Macro Nutrients

	Red Cabbage	Cassava	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	11.3% 14.6g	58% 75.5g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	4.05% 2.94g	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Cassava	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	8.93% 35.7μg	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	126% 113mg	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	1.46% 0.22mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 76μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Cassava	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	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	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	26.5% 12μg	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	14% 482mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.85% 179g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Cabbage VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Cabbage vs Cassava:

• 7 ounces of Red Cabbage have 56 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 2.8 times more Vitamin C and 20.1 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Vitamin B1, 2 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Red Cabbage.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Red Cabbage as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Cabbage vs Cassava:

• 7 ounces of Red Cabbage have 2.8 times more Calcium, 3 times more Iron and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 5.9 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese and 1.5 times more Zinc than Raw Red Cabbage.
• Both Red Cabbage and Cassava contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Red Cabbage lack sufficient amounts of Copper
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Red Cabbage as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Cabbage have 2.6 times more Omega 3 and 2.3 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 5.2 times more Energy and 5.2 times more Carbohydrate than Raw Red Cabbage.
• Both Red Cabbage and Cassava offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Red Cabbage provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Red Cabbage as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Cabbage VS Cassava

What are the health benefits of Red Cabbage compared to Cassava?

Red cabbage is a rich source of antioxidants, vitamins C and K, and fiber, which can help boost immunity, support healthy digestion, and promote heart health. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of vitamins and minerals as red cabbage. Overall, red cabbage offers more diverse health benefits compared to cassava.

Can I lose weight easier by eating more Red Cabbage or Cassava?

Red cabbage is a great option for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied. Cassava, on the other hand, is higher in calories and carbohydrates, so it may not be the best choice for weight loss. Opting for red cabbage as part of a balanced diet can support your weight loss goals.

Should I eat more Red Cabbage or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Red cabbage is a good source of antioxidants and vitamins, but it is low in protein. Cassava, on the other hand, is also low in protein but high in carbohydrates. To support muscle growth, it is recommended to include protein-rich foods such as beans, lentils, tofu, tempeh, quinoa, and nuts in your diet.

What is the environmental impact of producing Red Cabbage compared to Cassava?

Red cabbage generally has a lower environmental impact compared to cassava in terms of water usage, land usage, and greenhouse gas emissions. Red cabbage requires less water and land to grow, and it produces fewer greenhouse gas emissions during cultivation. Additionally, red cabbage is a nutrient-dense vegetable that can provide various health benefits when included in a balanced vegan diet.