Comparing Nutrients in 7 ounces Cassava VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Cassava	Broccoli Stalks	Recommended Dietary Allowance
Energy	11% 318kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.44% 0.075g	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	8% 10.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Broccoli Stalks	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.92% 0.089mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	19.8% 0.45mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 5.95μg	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	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Broccoli Stalks per 7 oz

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

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

• 7 ounces of Cassava have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain 20 times more Vitamin A, 2.5 times more Vitamin B2, 5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Broccoli Stalks:

• 7 ounces of Cassava have 2.2 times more Copper and 1.7 times more Manganese than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain 3 times more Calcium, 3.3 times more Iron, 2.4 times more Phosphorus, 4.3 times more Selenium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Broccoli Stalks 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 5.7 times more Energy and 7.3 times more Carbohydrate than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain 7.6 times more Omega 3 and 2.2 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Stalks provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Broccoli Stalks provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Broccoli Stalks

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

Cassava is a good source of carbohydrates and fiber, while broccoli stalks are rich in vitamins C and K. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and nutrition.

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

Both cassava and broccoli stalks can be part of a healthy diet for weight loss due to their high fiber content, which can help you feel full and satisfied. However, broccoli stalks are lower in calories and carbohydrates compared to cassava, making them a better choice for weight loss. Additionally, broccoli stalks are rich in vitamins and minerals, while cassava is higher in calories and may be more calorie-dense. Overall, incorporating a variety of vegetables, including broccoli stalks, into your diet can support weight loss efforts.

Should I eat more Cassava or more Broccoli Stalks 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. Both cassava and broccoli stalks are nutritious options, but broccoli stalks are higher in protein and other essential nutrients like vitamins C and K. Therefore, incorporating more broccoli stalks into your diet may be more beneficial for muscle growth. Additionally, including a variety of protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds can help support muscle development.

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

Cassava has a lower environmental impact compared to broccoli stalks in terms of water usage, land usage, and greenhouse gas emissions. Cassava is a drought-resistant crop that requires less water and land to grow, making it a more sustainable option. Additionally, cassava has a lower carbon footprint compared to broccoli stalks, which require more resources to cultivate.