Comparing Nutrients in 7 ounces Cassava VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Cassava	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	11% 318kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.76% 0.73g	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	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.84% 0.14g	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	9.86% 13g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	101% 911μg	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	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	17.6% 0.23mg	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	36.2% 145μg	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	88% 79.4mg	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	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	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	11.7% 0.11mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	54.6% 1.26mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Chopped Collards per 7 oz

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

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

• 7 ounces of Cassava have 1.7 times more Vitamin B1 and 1.3 times more Vitamin B3 than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 459 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Cassava.
• Both Cassava and Frozen Chopped Collards provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Frozen Chopped Collards:

• 7 ounces of Cassava have 1.9 times more Copper and 1.3 times more Zinc than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 12.6 times more Calcium, 4 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2 times more Selenium, 3.4 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Frozen Chopped Collards contain similar levels of Phosphorus and Potassium 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 4.8 times more Energy and 5.9 times more Carbohydrate than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 5.6 times more Omega 3, 2 times more Fiber and 2 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Collards provide inadequate amounts of Energy
• Both Raw Cassava as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Frozen Chopped Collards

What are the health benefits of Cassava compared to Frozen Chopped Collards?

Cassava is a starchy root vegetable that is a good source of carbohydrates, fiber, and various vitamins and minerals such as vitamin C, manganese, and folate. It is gluten-free and can be a good energy source for those following a plant-based diet. On the other hand, frozen chopped collards are a leafy green vegetable rich in vitamins A, C, and K, as well as calcium and iron. They are low in calories and high in fiber, making them a nutritious addition to a vegan diet. Both cassava and collards offer unique health benefits, so including a variety of plant foods in your diet is important for overall health and nutrition.

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

Both cassava and frozen chopped collards can be part of a healthy weight loss diet, but the key to losing weight is creating a calorie deficit. Cassava is a starchy root vegetable that is higher in calories and carbohydrates compared to collard greens, which are low in calories and high in fiber. Therefore, incorporating more frozen chopped collards into your diet may be a better choice for weight loss as they are lower in calories and can help you feel full due to their high fiber content. Remember to focus on a balanced diet with a variety of fruits, vegetables, whole grains, and plant-based proteins for optimal weight loss results.

Should I eat more Cassava or more Frozen Chopped Collards 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 frozen chopped collards are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating these sources of plant-based protein into your diet alongside a balanced intake of carbohydrates and fats will support muscle growth and recovery.

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

Cassava has a lower environmental impact compared to frozen chopped collards. Cassava requires less water, land, and energy to produce, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in diverse climates, further reducing its environmental footprint.