Comparing Nutrients in 7 ounces Cassava VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Cassava	Fireweed Leaves	Recommended Dietary Allowance
Energy	11% 318kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	NA	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	29.3% 38g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Cassava	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	96% 1.25mg	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	55.6% 222μg	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	4.85% 4.37mg	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	Fireweed Leaves	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	70.6% 0.64mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	578% 13.3mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	29% 980mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Fireweed Leaves per 7 oz

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

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

• 7 ounces of Cassava have 2.6 times more Vitamin B1 and 9.4 times more Vitamin C than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 180 times more Vitamin A, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 12.7 times more Vitamin B5, 7.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Fireweed Leaves:

• 7 oz of Raw Fireweed Leaves contain 26.8 times more Calcium, 3.2 times more Copper, 8.9 times more Iron, 7.4 times more Magnesium, 17.5 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Sodium and 7.8 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Fireweed Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.6 times more Energy and 2 times more Carbohydrate than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 9.8 times more Fat, 5.9 times more Fiber and 3.5 times more Protein than Raw Cassava.

Frequently Asked Questions about Cassava VS Fireweed Leaves

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

Cassava is a good source of carbohydrates and fiber, while fireweed leaves are rich in vitamins, minerals, and antioxidants. Both can be part of a healthy diet, but fireweed leaves may offer more nutritional benefits due to their higher nutrient content.

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

Both cassava and fireweed leaves can be part of a healthy vegan diet, but for weight loss, fireweed leaves would be the better choice. Fireweed leaves are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may not be as conducive to weight loss. Incorporating a variety of nutrient-dense, low-calorie foods like fireweed leaves can support your weight loss goals.

Should I eat more Cassava or more Fireweed 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 plant-based protein sources. Both cassava and fireweed leaves are nutritious options, but fireweed leaves are higher in protein content and would be a better choice for muscle building. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds into your diet can also support muscle growth.

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

Cassava has a higher environmental impact compared to Fireweed Leaves due to the higher water and land requirements for its cultivation. Fireweed Leaves are more sustainable as they require less resources to grow, making them a more environmentally friendly option.