Comparing Nutrients in 7 ounces Cassava VS Stored Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Stored Common Cabbage	17%	6%	77%

Macro Nutrients

	Cassava	Stored Common Cabbage	Recommended Dietary Allowance
Energy	11% 318kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.41% 0.069g	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	8.2% 10.7g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Stored Common Cabbage	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	14.5% 0.19mg	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	28.3% 113μg	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	93% 83.3mg	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	Stored Common Cabbage	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	5.07% 0.046mg	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% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13.7% 0.32mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	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 Stored Common Cabbage per 7 oz

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

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

• 7 ounces of Cassava have 1.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.8 times more Vitamin B3 than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Raw Cassava.
• Both Cassava and Stored Common Cabbage provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Stored Common Cabbage have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Raw Stored Common Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Stored Common Cabbage:

• 7 ounces of Cassava have 4.3 times more Copper, 1.4 times more Magnesium, 2.4 times more Manganese and 1.9 times more Zinc than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 2.9 times more Calcium, 2.1 times more Iron and 1.6 times more Water than Raw Cassava.
• Both Cassava and Stored Common Cabbage contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Stored Common Cabbage lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Stored Common Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 6.7 times more Energy and 7.1 times more Carbohydrate than Stored Common Cabbage.
• While 7 oz of Raw Stored Common Cabbage contain 2.7 times more Omega 3 and 1.3 times more Fiber than Raw Cassava.
• Both Cassava and Stored Common Cabbage offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Stored Common Cabbage provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Stored Common Cabbage provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Stored Common Cabbage

What are the health benefits of Cassava compared to Stored Common Cabbage?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It can support digestive health, boost immunity, and provide energy. On the other hand, cabbage is rich in vitamins K, C, and B6, as well as fiber and antioxidants. It can help with digestion, heart health, and inflammation. Both are nutritious options, but they offer different health benefits.

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

Both cassava and cabbage can be part of a healthy weight loss diet, but cabbage is generally lower in calories and higher in fiber, making it a better choice for weight loss. Cassava is a starchy root vegetable that is higher in calories and carbohydrates compared to cabbage. Incorporating more cabbage into your diet can help you feel full and satisfied while consuming fewer calories, which may support weight loss efforts.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. While both cassava and common cabbage are nutritious foods, they are not high in protein compared to other plant-based sources such as legumes, tofu, tempeh, seitan, and quinoa. Incorporating a combination of these protein-rich foods into your diet will better support muscle growth and recovery.

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

Cassava has a lower environmental impact compared to stored common cabbage. Cassava is a drought-tolerant crop that requires minimal water and fertilizer inputs, making it a more sustainable option. Additionally, cassava can be grown in a wider range of climates and soil types, reducing the need for land conversion and preserving biodiversity. Stored common cabbage, on the other hand, may require more water, fertilizer, and pesticides for optimal growth, leading to higher environmental impacts.