Comparing Nutrients in 7 ounces Cassava VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Cassava	Drumstick Pods	Recommended Dietary Allowance
Energy	11% 318kcal	2.53% 73.4kcal	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	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	13% 17g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cassava	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	18.3% 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	22% 87.3μg	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	311% 280mg	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	Drumstick Pods	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18.5% 0.17mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	22.3% 0.51mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	27% 915mg	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	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Drumstick Pods per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Drumstick Pods:

• 7 ounces of Cassava have 1.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.5 times more Vitamin B2, 7.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 6.8 times more Vitamin C than Raw Cassava.
• Both Raw Cassava as well as Raw Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Drumstick Pods:

• 7 ounces of Cassava have 1.5 times more Manganese than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.9 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 3 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Drumstick Pods contain similar levels of Copper per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Drumstick Pods lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 4.3 times more Energy and 4.5 times more Carbohydrate than Drumstick Pods.
• While 7 oz of Raw Drumstick Pods contain 1.8 times more Fiber and 1.5 times more Protein than Raw Cassava.
• 7 ounces of Drumstick Pods provide inadequate amounts of Energy

Frequently Asked Questions about Cassava VS Drumstick Pods

What are the health benefits of Cassava compared to Drumstick Pods?

Both cassava and drumstick pods offer unique health benefits. Cassava is a good source of carbohydrates, fiber, and minerals like manganese and copper. It is also rich in antioxidants and may help support digestive health. On the other hand, drumstick pods are high in vitamin C, vitamin A, iron, and protein. They also have anti-inflammatory properties and may help boost the immune system. Incorporating both cassava and drumstick pods into a balanced vegan diet can provide a variety of nutrients essential for overall health.

Can I lose weight easier by eating more Cassava or Drumstick Pods?

Both cassava and drumstick pods can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Therefore, it's important to focus on overall calorie intake, portion sizes, and incorporating a variety of nutrient-dense foods in your diet, rather than relying solely on one specific food.

Should I eat more Cassava or more Drumstick Pods to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both cassava and drumstick pods are nutritious options, but drumstick pods are higher in protein and essential amino acids, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and tofu into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Drumstick Pods?

Cassava has a lower environmental impact compared to Drumstick Pods. Cassava requires less water, land, and energy to grow, making it a more sustainable option. Additionally, Cassava has a higher yield per acre, reducing the overall environmental footprint of its production.