Comparing Nutrients in 7 ounces Cassava VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Cassava	Romaine Lettuce	Recommended Dietary Allowance
Energy	11% 318kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.55% 0.093g	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	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Cassava	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Romaine Lettuce	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	10.6% 0.095mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	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	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Romaine Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Romaine Lettuce:

• 7 ounces of Cassava have 1.2 times more Vitamin B1, 2.7 times more Vitamin B3 and 5.2 times more Vitamin C than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 436 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5 times more Vitamin B9 and 53.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Romaine Lettuce provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Romaine Lettuce:

• 7 ounces of Cassava have 2.1 times more Copper, 1.5 times more Magnesium, 2.5 times more Manganese and 1.5 times more Zinc than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 2.1 times more Calcium, 3.6 times more Iron and 1.6 times more Water than Raw Cassava.
• Both Cassava and Romaine Lettuce contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Cos Or Romaine Lettuce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 9.4 times more Energy, 11.6 times more Carbohydrate and 1.4 times more Sugars than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 6.6 times more Omega 3 than Raw Cassava.
• Both Cassava and Romaine Lettuce offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Romaine Lettuce

What are the health benefits of Cassava compared to Romaine Lettuce?

Cassava is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C, folate, and potassium. It is also gluten-free and can be a good option for those with gluten sensitivities. Romaine lettuce, on the other hand, is low in calories and a good source of vitamins A, K, and folate. It also contains antioxidants and fiber. Both foods can be part of a healthy diet, but it's important to include a variety of fruits, vegetables, and whole grains to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Romaine Lettuce?

Romaine lettuce is lower in calories and higher in fiber compared to cassava, making it a better choice for weight loss. Incorporating more romaine lettuce into your diet can help you feel full and satisfied while consuming fewer calories.

Should I eat more Cassava or more Romaine Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Romaine lettuce is low in protein, while cassava is also not a significant source of protein. To support muscle growth, it is recommended to include plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, incorporating a variety of fruits and vegetables, including romaine lettuce, can provide essential vitamins and minerals to support overall health and fitness goals.

What is the environmental impact of producing Cassava compared to Romaine Lettuce?

Cassava has a lower environmental impact compared to Romaine Lettuce because it requires less water, fertilizer, and pesticides to grow. Cassava is a drought-tolerant crop that can thrive in poor soil conditions, making it a more sustainable option for food production. Additionally, cassava has a higher yield per acre compared to lettuce, further reducing its environmental footprint.