Comparing Nutrients in 7 ounces Cassava VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Cassava	Bulb Fennel	Recommended Dietary Allowance
Energy	11% 318kcal	2.12% 61.5kcal	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	0.56% 0.18g	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	1.97% 0.34g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	10.8% 7.8g	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	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Cassava	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	7.17% 0.093mg	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	13.4% 53.6μg	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	26.5% 24mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Bulb Fennel	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	14.6% 0.13mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	16.5% 0.38mg	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	24% 822mg	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	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Bulb Fennel per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Bulb Fennel:

• 7 ounces of Cassava have 8.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.7 times more Vitamin C than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 48 times more Vitamin A, 2.2 times more Vitamin B5, 3.1 times more Vitamin E and 33.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Bulb Fennel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw Cassava as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Bulb Fennel:

• 7 ounces of Cassava have 1.5 times more Copper, 1.2 times more Magnesium, 2 times more Manganese and 1.7 times more Zinc than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 3.1 times more Calcium, 2.7 times more Iron, 1.9 times more Phosphorus, 1.5 times more Potassium, 3.7 times more Sodium and 1.5 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Bulb Fennel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.2 times more Energy and 5.2 times more Carbohydrate than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 2.3 times more Sugars and 1.7 times more Fiber than Raw Cassava.
• Both Cassava and Bulb Fennel offer comparable quantities of Protein per seven ounces.
• 7 ounces of Bulb Fennel provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Bulb Fennel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Bulb Fennel

What are the health benefits of Cassava compared to Bulb Fennel?

Cassava is a good source of carbohydrates and fiber, while bulb fennel is rich in vitamin C and fiber. Both can contribute to a healthy diet, but cassava may be more filling due to its higher carbohydrate content, while bulb fennel can provide a boost of vitamin C for immune support. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Bulb Fennel?

Both cassava and bulb fennel can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, it is important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. It is not about eating more of a specific food, but rather creating a well-rounded and nutrient-dense meal plan that promotes sustainable weight loss.

Should I eat more Cassava or more Bulb Fennel 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 bulb fennel are not particularly high in protein compared to other plant foods. For muscle growth, you may want to include protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, and nuts and seeds in your diet. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support your overall health and fitness goals.

What is the environmental impact of producing Cassava compared to Bulb Fennel?

Cassava has a lower environmental impact compared to Bulb Fennel. Cassava is a resilient crop that requires less water and fertilizer to grow, making it a more sustainable option. Additionally, cassava can thrive in poor soil conditions, reducing the need for extensive land preparation. On the other hand, Bulb Fennel is a water-intensive crop that requires more resources to cultivate. Choosing cassava over Bulb Fennel can help reduce the overall environmental footprint of food production.