Comparing Nutrients in 7 ounces Cassava VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Cassava	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	11% 318kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.4% 0.067g	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	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Cassava	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	15.3% 0.2mg	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	18% 71.4μg	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	8.16% 7.34mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Red Leaf 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	6.17% 0.056mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	17.5% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Red Leaf Lettuce per 7 oz

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

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

• 7 ounces of Cassava have 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 5.6 times more Vitamin C than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 375 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 73.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Red Leaf Lettuce provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Red Leaf Lettuce:

• 7 ounces of Cassava have 3.6 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 1.7 times more Zinc than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 2.1 times more Calcium, 4.4 times more Iron, 2.1 times more Selenium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Red Leaf Lettuce contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 12.3 times more Energy, 16.8 times more Carbohydrate, 3.5 times more Sugars and 2 times more Fiber than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 4.8 times more Omega 3 than Raw Cassava.
• Both Cassava and Red Leaf Lettuce offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Cassava as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Red Leaf Lettuce

What are the health benefits of Cassava compared to Red Leaf Lettuce?

Cassava is a starchy root vegetable that is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C and manganese. It is also gluten-free and can be a good option for those with gluten sensitivities. On the other hand, red leaf lettuce is a leafy green vegetable that is low in calories and high in vitamins A, K, and folate. It is also a good source of antioxidants and fiber. Both cassava and red leaf lettuce can be part of a healthy vegan diet, but they offer different nutritional benefits.

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

Red leaf lettuce would be a better choice for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may not be as conducive to weight loss.

Should I eat more Cassava or more Red Leaf Lettuce 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. Red leaf lettuce is low in protein, so it may not be the best choice for muscle building. Cassava also has limited protein content compared to other plant-based sources. To support muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds into your diet alongside a variety of fruits, vegetables, and whole grains.

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

Cassava has a lower environmental impact compared to red leaf lettuce. Cassava is a drought-tolerant crop that requires minimal water and fertilizer inputs, making it more sustainable to produce. Red leaf lettuce, on the other hand, requires more water and resources to grow, leading to a higher environmental footprint. Choosing cassava over red leaf lettuce can help reduce the overall environmental impact of food production.