Comparing Nutrients in 7 ounces Cassava VS Endive

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Endive	25%	9%	66%

Macro Nutrients

	Cassava	Endive	Recommended Dietary Allowance
Energy	11% 318kcal	1.16% 33.7kcal	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	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.68% 0.5g	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% 6.15g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Endive	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11.4% 0.15mg	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	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	3.05% 0.04mg	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	70.4% 282μg	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	14.3% 13mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	382% 458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Endive	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	22% 0.2mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	36.2% 0.83mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Endive per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Endive:

• 7 ounces of Cassava have 2.1 times more Vitamin B3, 4.4 times more Vitamin B6 and 3.2 times more Vitamin C than Endive.
• While 7 oz of Raw Endive contain 108 times more Vitamin A, 1.6 times more Vitamin B2, 8.4 times more Vitamin B5, 5.3 times more Vitamin B9, 2.3 times more Vitamin E and 121.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Endive provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Endive have insufficient amounts of Vitamin B6
• Both Raw Cassava as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Endive:

• 7 ounces of Cassava have 1.4 times more Magnesium than Endive.
• While 7 oz of Raw Endive contain 3.3 times more Calcium, 3.1 times more Iron, 2.3 times more Zinc and 1.6 times more Water than Raw Cassava.
• Both Cassava and Endive contain similar levels of Copper, Manganese, Phosphorus and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Endive lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 9.4 times more Energy, 11.4 times more Carbohydrate and 6.8 times more Sugars than Endive.
• While 7 oz of Raw Endive contain 1.7 times more Fiber than Raw Cassava.
• Both Cassava and Endive offer comparable quantities of Protein per seven ounces.
• 7 ounces of Endive provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Endive provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Endive

What are the health benefits of Cassava compared to Endive?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, while endive is a leafy green vegetable that is low in calories and high in vitamins and minerals. Cassava is rich in energy, but endive is more nutrient-dense, providing vitamins A, K, and folate. Both can be part of a healthy diet, but endive offers more nutritional benefits overall.

Can I lose weight easier by eating more Cassava or Endive?

Endive would be a better choice for weight loss compared to cassava. Endive is low in calories and high in fiber, making it a great option for promoting weight loss. On the other hand, cassava is higher in calories and carbohydrates, which may not be as conducive to weight loss. Incorporating more endive into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Cassava or more Endive 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 endive are not particularly high in protein compared to other plant foods. To support muscle growth, consider incorporating sources of plant-based protein such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

What is the environmental impact of producing Cassava compared to Endive?

Cassava has a lower environmental impact compared to Endive. Cassava is a drought-tolerant crop that requires less water and fertilizer to grow, making it more sustainable. Endive, on the other hand, is a leafy green that typically requires more water and resources to cultivate. Choosing cassava over endive can help reduce the overall environmental footprint of food production.