Comparing Nutrients in 7 ounces Cassava VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Nopales	27%	4%	69%

Macro Nutrients

	Cassava	Nopales	Recommended Dietary Allowance
Energy	11% 318kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.51% 0.087g	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	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.15% 2.3g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Nopales	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	10.7% 0.14mg	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	1.5% 5.95μg	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	20.5% 18.5mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Nopales	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	11.5% 0.1mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	39.4% 0.91mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.78% 41.7mg	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	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Nopales per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Nopales:

• 7 ounces of Cassava have 7.3 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 9 times more Vitamin B9 and 2.2 times more Vitamin C than Nopales.
• While 7 oz of Raw Nopales contain 23 times more Vitamin A, 1.6 times more Vitamin B5 and 2.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Nopales provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Cassava as well as Raw Nopales have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Nopales:

• 7 ounces of Cassava have 1.9 times more Copper, 1.7 times more Phosphorus and 1.4 times more Zinc than Nopales.
• While 7 oz of Raw Nopales contain 10.3 times more Calcium, 2.2 times more Iron, 2.5 times more Magnesium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Nopales contain similar levels of Manganese and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Nopales lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 10 times more Energy, 11.4 times more Carbohydrate and 1.5 times more Sugars than Nopales.
• Both Cassava and Nopales offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Nopales provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Nopales provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Nopales

What are the health benefits of Cassava compared to Nopales?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and manganese. Nopales, on the other hand, are low in calories and rich in fiber, antioxidants, and vitamins A and C. Both can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Cassava or Nopales?

Both cassava and nopales are healthy plant-based foods that can support weight loss when included in a balanced diet. Cassava is a starchy root vegetable high in carbohydrates, while nopales are low in calories and rich in fiber. Nopales may be a better choice for weight loss due to their high fiber content, which can help you feel full and satisfied while consuming fewer calories. However, portion control and overall dietary choices are key factors in weight loss, so incorporating a variety of nutrient-dense foods is important for overall health and successful weight management.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both cassava and nopales are nutritious options, but for muscle-building, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, quinoa, and nuts/seeds. Incorporating a mix of these protein-rich foods along with a balanced diet and regular strength training can help support muscle growth.

What is the environmental impact of producing Cassava compared to Nopales?

Cassava and Nopales both have relatively low environmental impacts compared to many other crops. Cassava requires less water and fertilizer compared to other staple crops, making it a more sustainable option. Nopales, on the other hand, are a type of cactus that is very resilient and requires minimal water and resources to grow, making them an even more environmentally friendly choice. Overall, both cassava and nopales are good options for sustainable agriculture.