Comparing Nutrients in 7 ounces Cassava VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Garlic	16%	3%	81%

Macro Nutrients

	Cassava	Garlic	Recommended Dietary Allowance
Energy	11% 318kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.67% 0.45g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.74% 2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Garlic	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	189% 2.45mg	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	1.5% 5.95μg	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	68.8% 62mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Garlic	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	36% 359mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	66% 0.59mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	144% 3.3mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Garlic per 7 oz

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

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

• 7 ounces of Cassava have 1.2 times more Vitamin B3 and 9 times more Vitamin B9 than Garlic.
• While 7 oz of Raw Garlic contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 5.6 times more Vitamin B5, 14 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Cassava.
• 7 ounces of Garlic have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Raw Garlic 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 Garlic:

• 7 oz of Raw Garlic contain 11.3 times more Calcium, 3 times more Copper, 6.3 times more Iron, 4.4 times more Manganese, 5.7 times more Phosphorus, 1.5 times more Potassium, 20.3 times more Selenium and 3.4 times more Zinc than Raw Cassava.
• Both Cassava and Garlic contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.7 times more Sugars than Garlic.
• While 7 oz of Raw Garlic contain 4.7 times more Protein than Raw Cassava.
• Both Cassava and Garlic offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• Both Raw Cassava as well as Raw Garlic provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Garlic

What are the health benefits of Cassava compared to Garlic?

Cassava is a good source of carbohydrates, fiber, and some essential nutrients like vitamin C, folate, and manganese. It can help support digestive health and provide energy. On the other hand, garlic is known for its potential immune-boosting and heart-healthy properties due to its sulfur compounds. Both can be beneficial in a balanced vegan diet, but garlic may offer more specific health benefits compared to cassava.

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

Both cassava and garlic can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient balance. Cassava is a starchy root vegetable that is higher in carbohydrates, while garlic is a low-calorie vegetable with potential metabolism-boosting properties. To support weight loss, it's best to focus on a variety of whole plant foods, including plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds. These foods provide essential nutrients, fiber, and antioxidants that can help with weight management and overall health. Remember to also consider portion sizes, meal timing, and physical activity for a well-rounded approach to weight loss.

Should I eat more Cassava or more Garlic 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 garlic are not high in protein, so it would be beneficial to include more protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, make sure to eat a balanced diet that includes a variety of fruits and vegetables to support overall health and muscle growth.

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

Cassava has a lower environmental impact compared to garlic in terms of water usage and land requirements. Cassava is a drought-resistant crop that requires less water and can thrive in poor soil conditions, making it a more sustainable option. Garlic, on the other hand, requires more water and fertile soil to grow successfully. Overall, choosing cassava over garlic can help reduce the environmental footprint of food production.