Comparing Nutrients in 7 ounces Cassava VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Cassava	Mustard Greens	Recommended Dietary Allowance
Energy	11% 318kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.23% 0.04g	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	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.6% 2.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Cassava	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	27.5% 0.36mg	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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Mustard Greens	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	36.4% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	15% 63.5mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	22.4% 762mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Mustard Greens per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Mustard Greens:

• 7 ounces of Cassava have 2.3 times more Vitamin B9 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 151 times more Vitamin A, 2.3 times more Vitamin B2, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin C, 10.6 times more Vitamin E and 135.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Mustard Greens provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Mustard Greens:

• 7 ounces of Cassava have 1.4 times more Zinc than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 7.2 times more Calcium, 1.7 times more Copper, 6.1 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Potassium 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 Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.9 times more Energy, 8.1 times more Carbohydrate and 1.3 times more Sugars than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.8 times more Fiber and 2.1 times more Protein than Raw Cassava.
• 7 ounces of Mustard Greens provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Mustard Greens provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Mustard Greens

What are the health benefits of Cassava compared to Mustard Greens?

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, while mustard greens are leafy greens that are rich in vitamins A, C, and K. Both foods offer unique health benefits - cassava provides energy and digestive support, while mustard greens support immune function and bone health. Incorporating a variety of plant-based foods like cassava and mustard greens into your diet can help provide a range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Cassava or Mustard Greens?

Mustard greens would be a better choice for weight loss compared to cassava. Mustard greens are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. On the other hand, cassava is higher in calories and carbohydrates, which may not be as conducive to weight loss. Incorporating a variety of vegetables, including mustard greens, into your diet can support your weight loss goals.

Should I eat more Cassava or more Mustard Greens 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. Mustard greens are a good source of protein, but cassava is not as high in protein. Consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth.

What is the environmental impact of producing Cassava compared to Mustard Greens?

Cassava is a root vegetable that requires less water and fertilizer to grow compared to mustard greens, making it a more environmentally friendly option. Additionally, cassava can thrive in poor soil conditions, reducing the need for additional resources. Mustard greens, on the other hand, may require more water and nutrients to grow, which can have a higher environmental impact.