Comparing Nutrients in 7 ounces Cassava VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Cassava	Chinese Broccoli	Recommended Dietary Allowance
Energy	11% 318kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.93% 0.16g	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	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.4% 1.75g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	11.3% 0.15mg	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	51.6% 206μg	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	65.3% 58.7mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Chinese Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	14% 0.13mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Chinese Broccoli per 7 oz

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

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

• 7 ounces of Cassava have 1.9 times more Vitamin B3 than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 86 times more Vitamin A, 3.2 times more Vitamin B2, 3.9 times more Vitamin B9, 1.4 times more Vitamin C, 2.6 times more Vitamin E and 46.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Chinese Broccoli provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Chinese Broccoli:

• 7 ounces of Cassava have 1.6 times more Copper than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 6.6 times more Calcium, 2.2 times more Iron, 1.6 times more Phosphorus, 2 times more Selenium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Chinese Broccoli contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 6.2 times more Energy, 8.1 times more Carbohydrate and 1.9 times more Sugars than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 15.9 times more Omega 3 and 1.4 times more Fiber than Raw Cassava.
• Both Cassava and Chinese Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Chinese Broccoli

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

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber. It is also rich in vitamin C, folate, and manganese. Chinese broccoli, on the other hand, is a leafy green vegetable that is high in vitamins A, C, and K, as well as calcium and iron. Both are nutritious choices, but Chinese broccoli may offer more vitamins and minerals compared to cassava.

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

Chinese broccoli would be a better choice for weight loss compared to cassava. Chinese broccoli is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. On the other hand, cassava is higher in calories and carbohydrates, which may not be as conducive to weight loss. Incorporating Chinese broccoli into your diet along with other nutrient-dense foods can support your weight loss goals.

Should I eat more Cassava or more Chinese Broccoli to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Chinese broccoli is a good source of protein, but cassava is relatively low in protein. Therefore, it would be more beneficial to include more Chinese broccoli in your diet to support muscle growth and recovery. Additionally, be sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds to meet your protein needs.

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

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