Comparing Nutrients in 7 ounces Cassava VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Cassava	Sprouted Lentils	Recommended Dietary Allowance
Energy	11% 318kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.1% 0.36g	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	33.8% 44g	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	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	29% 0.38mg	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	49.6% 198μg	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	36.4% 32.7mg	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	Sprouted Lentils	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	77.6% 0.7mg	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	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	43.7% 1mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sprouted Lentils per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Sprouted Lentils:

• 7 ounces of Cassava have 1.2 times more Vitamin C than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 5.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Cassava.
• Both Raw Cassava as well as Raw Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Sprouted Lentils:

• 7 oz of Raw Sprouted Lentils contain 1.6 times more Calcium, 3.5 times more Copper, 11.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus and 4.4 times more Zinc than Raw Cassava.
• Both Cassava and Sprouted Lentils contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.5 times more Energy and 1.7 times more Carbohydrate than Sprouted Lentils.
• While 7 oz of Raw Sprouted Lentils contain 2.2 times more Omega 3 and 6.6 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Sprouted Lentils

What are the health benefits of Cassava compared to Sprouted Lentils?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It is also gluten-free and can be a good option for those with gluten sensitivities. On the other hand, sprouted lentils are high in protein, fiber, and various vitamins and minerals like iron, folate, and potassium. They are also easier to digest and can help improve nutrient absorption. Both cassava and sprouted lentils offer unique health benefits and can be included in a balanced vegan diet for overall health and well-being.

Can I lose weight easier by eating more Cassava or Sprouted Lentils?

Both cassava and sprouted lentils can be part of a healthy weight loss diet, but sprouted lentils are generally a better choice for weight loss. Sprouted lentils are lower in calories and higher in protein and fiber compared to cassava, which can help you feel full and satisfied while consuming fewer calories. Additionally, sprouted lentils provide a good source of nutrients like iron, folate, and antioxidants that support overall health and weight management.

Should I eat more Cassava or more Sprouted Lentils to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both cassava and sprouted lentils are nutritious options, but sprouted lentils are higher in protein and essential amino acids, making them a better choice for muscle building. Incorporating a variety of plant-based proteins such as lentils, beans, tofu, tempeh, and quinoa into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Sprouted Lentils?

Cassava is a root vegetable that is relatively low in environmental impact compared to many other crops. It requires minimal water and fertilizer to grow, making it a more sustainable option. Sprouted lentils, on the other hand, have a higher environmental impact as they require more water and resources to produce. Overall, both cassava and sprouted lentils can be part of a sustainable diet, but cassava may have a slight edge in terms of environmental impact.