Comparing Nutrients in 7 ounces Cassava VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Cassava	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	11% 318kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.22% 0.038g	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	8.66% 11.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.56% 2.58g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	15.3% 0.2mg	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	21% 83.3μg	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	1.54% 1.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	5.5% 0.05mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	20.5% 0.47mg	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	49.8% 1693mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pickled Cabbage, Japanese Style per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Pickled Cabbage, Japanese Style:

• 7 ounces of Cassava have more Vitamin B1, 4.7 times more Vitamin B3 and 29.4 times more Vitamin C than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 1.9 times more Vitamin B5, 1.6 times more Vitamin B9 and 66.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Pickled Cabbage, Japanese Style provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• 7 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Cassava as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Pickled Cabbage, Japanese Style:

• 7 ounces of Cassava have 4 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese and 1.7 times more Zinc than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 3 times more Calcium, 1.8 times more Iron, 1.6 times more Phosphorus, 3.1 times more Potassium, 19.8 times more Sodium and 1.5 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Zinc
• Both Raw Cassava as well as Pickled Fresh Japanese Style Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.3 times more Energy, 6.7 times more Carbohydrate and 1.3 times more Sugars than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 1.7 times more Fiber than Raw Cassava.
• Both Cassava and Pickled Cabbage, Japanese Style offer comparable quantities of Protein per seven ounces.
• 7 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Energy
• Both Raw Cassava as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Pickled Cabbage, Japanese Style

What are the health benefits of Cassava compared to Pickled Cabbage, Japanese Style?

Cassava is a good source of carbohydrates, fiber, and some essential nutrients like vitamin C, manganese, and folate. Pickled cabbage, Japanese style, is a fermented food that can support gut health due to its probiotic content. Both foods can be part of a healthy diet, but it's important to consume a variety of foods to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Pickled Cabbage, Japanese Style?

Both cassava and pickled cabbage can be part of a healthy diet for weight loss, but it ultimately comes down to overall calorie intake and balance of nutrients. Cassava is a starchy root vegetable that is high in carbohydrates, while pickled cabbage is low in calories and can be a good source of fiber and probiotics. To lose weight easier, focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins, while being mindful of portion sizes and overall calorie intake.

Should I eat more Cassava or more Pickled Cabbage, Japanese Style to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Both cassava and pickled cabbage are not particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, nuts, seeds, and whole grains into your meals to support muscle growth and recovery. Additionally, make sure to eat enough calories to fuel your workouts and include a variety of fruits and vegetables for essential nutrients and antioxidants.

What is the environmental impact of producing Cassava compared to Pickled Cabbage, Japanese Style?

Cassava generally has a lower environmental impact compared to pickled cabbage, Japanese style. Cassava is a drought-resistant crop that requires less water and fertilizer to grow compared to cabbage. Additionally, cassava can be grown in a wider range of climates, reducing the need for transportation and associated greenhouse gas emissions. However, it is important to consider other factors such as processing and packaging when evaluating the overall environmental impact of each food.