Comparing Nutrients in 7 ounces Cassava VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Cassava	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	11% 318kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	5.5% 0.94g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Yellow Sweet Corn	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	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	14% 0.18mg	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	15% 13.5mg	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	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	12% 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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	14% 0.32mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Yellow Sweet Corn per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Yellow Sweet Corn:

• 7 ounces of Cassava have 3 times more Vitamin C than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B3, 6.7 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Yellow Sweet Corn provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Raw Cassava as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Yellow Sweet Corn:

• 7 ounces of Cassava have 1.9 times more Copper and 2.4 times more Manganese than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 1.9 times more Iron, 1.8 times more Magnesium, 3.3 times more Phosphorus, 1.4 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Yellow Sweet Corn contain similar levels of Potassium per seven ounces.
• Both Raw Cassava as well as Raw Yellow Sweet Corn lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.9 times more Energy and 2 times more Carbohydrate than Yellow Sweet Corn.
• While 7 oz of Raw Yellow Sweet Corn contain 14.8 times more Omega 6, 3.7 times more Sugars and 2.4 times more Protein than Raw Cassava.
• Both Cassava and Yellow Sweet Corn offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Raw Yellow Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Cassava VS Yellow Sweet Corn

What are the health benefits of Cassava compared to Yellow Sweet Corn?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and manganese. It is also gluten-free and can be a good option for those with gluten sensitivities. Yellow sweet corn, on the other hand, is rich in antioxidants like lutein and zeaxanthin, as well as fiber and vitamin C. Both 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 Yellow Sweet Corn?

Both cassava and yellow sweet corn can be part of a healthy diet, but if your goal is weight loss, it's important to focus on overall calorie intake and nutrient balance rather than just one specific food. Both cassava and yellow sweet corn are sources of carbohydrates, so portion control is key. Incorporating a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins into your diet will help support weight loss while ensuring you're getting a good balance of nutrients. Remember to also consider factors like physical activity, hydration, and overall lifestyle habits when working towards weight loss goals.

Should I eat more Cassava or more Yellow Sweet Corn 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 yellow sweet corn are not particularly high in protein compared to other plant-based foods. For muscle growth, consider incorporating protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet. Additionally, make sure to consume an adequate amount of calories and engage in strength training exercises to support muscle growth.

What is the environmental impact of producing Cassava compared to Yellow Sweet Corn?

Cassava has a lower environmental impact compared to Yellow Sweet Corn because it requires less water, fertilizer, and pesticides to grow. Additionally, cassava is a resilient crop that can thrive in poor soil conditions, reducing the need for extensive land preparation. Overall, choosing cassava over yellow sweet corn can help reduce the environmental footprint of food production.