Comparing Nutrients in 7 ounces Cassava VS Chicory Roots

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Chicory Roots	7%	2%	91%

Macro Nutrients

	Cassava	Chicory Roots	Recommended Dietary Allowance
Energy	11% 318kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.88% 0.15g	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	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	24% 17.3g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cassava	Chicory Roots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.6% 0.079mg	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	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	36.8% 0.48mg	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	11.4% 45.6μg	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	11% 9.92mg	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	Chicory Roots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	17% 0.15mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	20% 0.46mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Chicory Roots per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Chicory Roots:

• 7 ounces of Cassava have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.1 times more Vitamin C than Chicory Roots.
• While 7 oz of Raw Chicory Roots contain 3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Chicory Roots provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Cassava as well as Raw Chicory Roots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Chicory Roots:

• 7 ounces of Cassava have 1.3 times more Copper and 1.6 times more Manganese than Chicory Roots.
• While 7 oz of Raw Chicory Roots contain 2.6 times more Calcium, 3 times more Iron, 2.3 times more Phosphorus, 3.6 times more Sodium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Chicory Roots contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Chicory Roots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.2 times more Energy and 2.2 times more Carbohydrate than Chicory Roots.
• While 7 oz of Raw Chicory Roots contain 5.1 times more Sugars than Raw Cassava.
• Both Cassava and Chicory Roots offer comparable quantities of Fiber and Protein per seven ounces.
• Both Raw Cassava as well as Raw Chicory Roots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Chicory Roots

What are the health benefits of Cassava compared to Chicory Roots?

Both cassava and chicory roots are nutritious foods, but they offer different health benefits. Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It can help support digestion, boost immunity, and provide energy. On the other hand, chicory roots are rich in inulin, a prebiotic fiber that can promote gut health, improve digestion, and support a healthy weight. Chicory roots also contain antioxidants and anti-inflammatory compounds that may help reduce the risk of chronic diseases. Incorporating both cassava and chicory roots into a balanced vegan diet can provide a variety of health benefits.

Can I lose weight easier by eating more Cassava or Chicory Roots?

Both cassava and chicory roots are high in carbohydrates and low in protein, which may not be the most effective choice for weight loss. To lose weight more easily, focus on incorporating a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet. These foods are rich in fiber, vitamins, minerals, and antioxidants, which can support weight loss and overall health. Remember to also consider portion sizes and overall calorie intake to achieve your weight loss goals.

Should I eat more Cassava or more Chicory Roots 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. Both cassava and chicory roots are not significant sources of protein compared to other plant-based foods like legumes, tofu, tempeh, and seitan. Incorporating these protein-rich foods into your diet, along with a balanced intake of carbohydrates and fats, will support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Chicory Roots?

Both cassava and chicory roots are relatively low-impact crops to produce compared to many other foods. Cassava is a drought-tolerant crop that requires minimal water and fertilizer inputs, making it a sustainable choice. Chicory roots also have a low environmental impact as they are often grown as a cover crop and require minimal chemical inputs. Overall, both cassava and chicory roots are good choices from an environmental perspective.