Comparing Nutrients in 7 ounces Cassava VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cassava	Frozen Cauliflower	Recommended Dietary Allowance
Energy	11% 318kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.34% 0.058g	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	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.08% 4.4g	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	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	18.8% 0.24mg	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	31.8% 127μg	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	108% 97mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	6.84% 0.062mg	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	13.4% 1.07mg	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	17% 0.39mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	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 Frozen Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Frozen Cauliflower:

• 7 ounces of Cassava have 1.7 times more Vitamin B1 and 2 times more Vitamin B3 than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9, 2.4 times more Vitamin C and 7.8 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Frozen Cauliflower:

• 7 ounces of Cassava have 3.2 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 2 times more Zinc than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.4 times more Calcium, 2 times more Iron, 1.3 times more Phosphorus and 1.6 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Raw Cassava as well as Frozen Cauliflower, Unprepared 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 8.1 times more Carbohydrate than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 5.8 times more Omega 3, 1.3 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Frozen Cauliflower provide inadequate amounts of Energy
• Both Raw Cassava as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Frozen Cauliflower

What are the health benefits of Cassava compared to Frozen Cauliflower?

Cassava is a good source of carbohydrates, fiber, and some essential nutrients like vitamin C, manganese, and folate. It can support digestive health and provide energy. On the other hand, frozen cauliflower is low in calories, high in fiber, and a good source of vitamin C and K. It can support weight management and promote bone health. Both are nutritious options, but cauliflower may be lower in calories and higher in certain vitamins compared to cassava.

Can I lose weight easier by eating more Cassava or Frozen Cauliflower?

Both cassava and frozen cauliflower can be part of a healthy weight loss diet, but frozen cauliflower is a better choice for weight loss. Cauliflower is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Additionally, cauliflower is a good source of vitamins and minerals, making it a nutritious option for weight loss. On the other hand, cassava is higher in calories and lower in fiber compared to cauliflower, so it may not be as effective for weight loss.

Should I eat more Cassava or more Frozen Cauliflower to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to consume a variety of plant-based protein sources. Both cassava and frozen cauliflower are not high in protein compared to other plant-based foods. I recommend incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet to support muscle growth.

What is the environmental impact of producing Cassava compared to Frozen Cauliflower?

Cassava has a lower environmental impact compared to frozen cauliflower. Cassava is a drought-resistant crop that requires less water and fertilizer to grow, making it more sustainable. Frozen cauliflower, on the other hand, requires more resources such as water, fertilizer, and energy for cultivation, processing, and transportation, resulting in a higher environmental footprint.