Comparing Nutrients in 7 ounces Cassava VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Cassava	Hearts Of Palm	Recommended Dietary Allowance
Energy	11% 318kcal	7.87% 228kcal	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	0.29% 0.091g	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	0.89% 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	39% 51g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	47% 34g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Cassava	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	124% 1.6mg	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	12% 47.6μg	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	17.6% 16mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Hearts Of Palm	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	142% 1.28mg	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% 3.35mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	105% 3584mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Hearts Of Palm per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Hearts Of Palm:

• 7 ounces of Cassava have 1.7 times more Vitamin B1 and 2.6 times more Vitamin C than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 3.8 times more Vitamin B2, 9.2 times more Vitamin B6 and 2.6 times more Vitamin E than Raw Cassava.
• Both Cassava and Hearts Of Palm provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• Both Raw Cassava as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Hearts Of Palm:

• 7 ounces of Cassava have 2.1 times more Magnesium than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 6.4 times more Copper, 6.3 times more Iron, 5.2 times more Phosphorus, 6.7 times more Potassium and 11 times more Zinc than Raw Cassava.
• Both Raw Cassava as well as Raw Hearts Of Palm lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.4 times more Energy and 1.5 times more Carbohydrate than Hearts Of Palm.
• While 7 oz of Raw Hearts Of Palm contain 10.1 times more Sugars and 2 times more Protein than Raw Cassava.
• Both Cassava and Hearts Of Palm offer comparable quantities of Fiber per seven ounces.
• Both Raw Cassava as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Hearts Of Palm

What are the health benefits of Cassava compared to Hearts Of Palm?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. Hearts of palm are lower in calories and carbohydrates, but they are a good source of fiber, vitamin C, and potassium. Both can be part of a healthy vegan diet, but cassava provides more energy while hearts of palm are lower in calories and can be a good option for weight management.

Can I lose weight easier by eating more Cassava or Hearts Of Palm?

Both cassava and hearts of palm are low in calories and can be part of a healthy weight loss diet. However, it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds to support weight loss effectively. Incorporating more whole plant foods and being mindful of portion sizes can help you achieve your weight loss goals.

Should I eat more Cassava or more Hearts Of Palm to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Hearts of palm are higher in protein compared to cassava, making them a better choice for muscle building. Additionally, hearts of palm are also a good source of fiber and essential nutrients. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and nuts and seeds can also help support muscle growth.

What is the environmental impact of producing Cassava compared to Hearts Of Palm?

Cassava has a lower environmental impact compared to Hearts of Palm. Cassava is a resilient crop that requires minimal water and fertilizer to grow, making it a more sustainable option. Hearts of Palm, on the other hand, are typically harvested from palm trees which can contribute to deforestation and habitat destruction. Choosing cassava over hearts of palm can help reduce the environmental footprint of your diet.