Comparing Nutrients in 7 ounces Cassava VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Cassava	Coriander Leaves	Recommended Dietary Allowance
Energy	11% 318kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.47% 0.079g	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	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Cassava	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	22.7% 0.3mg	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	30.8% 123μg	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	59.5% 53.6mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	513% 615μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Coriander Leaves	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	49.6% 0.45mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	36.8% 0.85mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	30.4% 1034mg	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	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Coriander Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Coriander Leaves:

• 7 ounces of Cassava have 1.3 times more Vitamin B1 than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 337 times more Vitamin A, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 1.3 times more Vitamin C, 13.2 times more Vitamin E and 163.2 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Coriander Leaves:

• 7 oz of Raw Coriander Leaves contain 4.2 times more Calcium, 2.3 times more Copper, 6.6 times more Iron, 1.8 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Coriander Leaves contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Coriander Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 7 times more Energy, 10.4 times more Carbohydrate and 2 times more Sugars than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 1.6 times more Fiber and 1.6 times more Protein than Raw Cassava.
• 7 ounces of Coriander Leaves provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Coriander Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Coriander Leaves

What are the health benefits of Cassava compared to Coriander Leaves?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, while coriander leaves are a herb rich in antioxidants and vitamins. Both foods offer unique health benefits - cassava provides energy and digestive support, while coriander leaves support immune function and may help reduce inflammation. Incorporating a variety of plant-based foods like cassava and coriander leaves into your diet can help provide a range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Cassava or Coriander Leaves?

Both cassava and coriander leaves are low in calories and can be part of a healthy weight loss diet. However, for weight loss, it is important to focus on overall calorie intake, portion sizes, and the balance of nutrients in your meals. Incorporating a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins into your diet can help support weight loss while ensuring you are meeting your nutritional needs. Remember to also include regular physical activity for optimal results.

Should I eat more Cassava or more Coriander Leaves to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both cassava and coriander leaves are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a balanced diet with a variety of plant-based protein sources will support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Coriander Leaves?

Cassava typically has a lower environmental impact compared to Coriander Leaves. Cassava is a drought-tolerant crop that requires less water and fertilizer to grow, making it more sustainable in terms of water usage and soil health. Coriander Leaves, on the other hand, may require more water and nutrients to thrive. Additionally, Cassava can be a more resilient crop in challenging growing conditions, reducing the need for pesticides and other chemical inputs. Overall, choosing Cassava over Coriander Leaves can be a more environmentally friendly option.