Comparing Nutrients in 7 ounces Cassava VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Arugula	33%	19%	48%

Macro Nutrients

	Cassava	Arugula	Recommended Dietary Allowance
Energy	11% 318kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.6% 4.07g	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	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cassava	Arugula	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	11% 0.14mg	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	13.4% 53.6μg	48% 192μg	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	45.4% 41mg	33% 29.8mg	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	2.5% 0.38mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Arugula	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	16.8% 0.15mg	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	6.7% 0.54mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	27.7% 0.64mg	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	7.65% 53.6mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Arugula per 7 oz

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

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

• 7 ounces of Cassava have 2 times more Vitamin B1, 2.8 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.4 times more Vitamin C than Arugula.
• While 7 oz of Raw Arugula contain 119 times more Vitamin A, 1.8 times more Vitamin B2, 4.1 times more Vitamin B5, 3.6 times more Vitamin B9, 2.3 times more Vitamin E and 57.2 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Arugula:

• 7 ounces of Cassava have 1.3 times more Copper than Arugula.
• While 7 oz of Raw Arugula contain 10 times more Calcium, 5.4 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Arugula contain similar levels of Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Arugula lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 6.4 times more Energy and 10.4 times more Carbohydrate than Arugula.
• While 7 oz of Raw Arugula contain 10 times more Omega 3 and 1.9 times more Protein than Raw Cassava.
• Both Cassava and Arugula offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Arugula provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Arugula provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Arugula

What are the health benefits of Cassava compared to Arugula?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, while arugula is a leafy green vegetable that is rich in vitamins A, C, and K. Cassava provides energy and helps with digestion, while arugula is low in calories and high in antioxidants. Both can be part of a healthy vegan diet, but it's important to include a variety of fruits, vegetables, whole grains, and legumes for optimal nutrition.

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

Arugula would be a better choice for weight loss as it is low in calories and high in nutrients, while cassava is higher in calories and carbohydrates. Incorporating more arugula into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Cassava or more Arugula 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. Arugula is a good source of vitamins and minerals but is low in protein. Cassava, on the other hand, is also low in protein but can be a good source of carbohydrates for energy. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet along with a balanced intake of fruits and vegetables.

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

Cassava has a lower environmental impact compared to arugula. Cassava is a drought-tolerant crop that requires less water and fertilizer to grow, making it a more sustainable option. Arugula, on the other hand, requires more water and resources to cultivate, leading to a higher environmental footprint. Choosing cassava over arugula can help reduce the overall environmental impact of food production.