Comparing Nutrients in 7 ounces Cassava VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Cassava	Potherb Jute	Recommended Dietary Allowance
Energy	11% 318kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.37% 0.23g	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	8.85% 11.5g	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	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Cassava	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	92% 1.2mg	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	61% 244μg	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	81.6% 73.4mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	56.2% 0.51mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	10.6% 0.24mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	32.6% 1109mg	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	1.06% 16mg	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	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Potherb Jute per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Potherb Jute:

• 7 ounces of Cassava have 1.5 times more Vitamin B5 than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 278 times more Vitamin A, 1.5 times more Vitamin B1, 11.4 times more Vitamin B2, 1.5 times more Vitamin B3, 6.8 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Potherb Jute:

• 7 ounces of Cassava have 3.1 times more Manganese than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 13 times more Calcium, 2.6 times more Copper, 17.6 times more Iron, 3 times more Magnesium, 3.1 times more Phosphorus, 2.1 times more Potassium, 2.3 times more Zinc and 1.5 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Potherb Jute lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 4.7 times more Energy and 6.6 times more Carbohydrate than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 3.4 times more Protein than Raw Cassava.
• 7 ounces of Potherb Jute provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Potherb Jute provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Potherb Jute

What are the health benefits of Cassava compared to Potherb Jute?

Cassava is a good source of carbohydrates, fiber, vitamins, and minerals, while Potherb Jute is rich in antioxidants, vitamins, and minerals. Both can be part of a healthy vegan diet, providing essential nutrients for overall health and well-being.

Can I lose weight easier by eating more Cassava or Potherb Jute?

Both cassava and potherb jute can be part of a healthy vegan diet for weight loss, as they are low in calories and high in fiber. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns and portion sizes, rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet can help you achieve your weight loss goals while still meeting your nutritional needs.

Should I eat more Cassava or more Potherb Jute 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 potherb jute are nutritious options, but potherb jute is higher in protein content and can be a better choice for muscle building. Incorporating a balanced diet with a variety of plant-based proteins such as legumes, nuts, seeds, and tofu will help support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Potherb Jute?

Cassava has a lower environmental impact compared to Potherb Jute as it requires less water, fertilizer, and pesticides to grow. Additionally, cassava can thrive in poor soil conditions, reducing the need for extensive land preparation. Overall, choosing cassava over Potherb Jute can help reduce the environmental footprint of food production.