Comparing Nutrients in 7 ounces Cassava VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Cassava	Dried European Chestnuts	Recommended Dietary Allowance
Energy	11% 318kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	18.3% 3.1g	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	118% 153g	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	61% 23.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	101% 1.3mg	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	54% 216μg	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	33% 29.8mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	143% 1.3mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	112% 2.58mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dried European Chestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Dried European Chestnuts:

• 7 ounces of Cassava have 1.4 times more Vitamin C than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 3.4 times more Vitamin B1, 7.5 times more Vitamin B2, 8.4 times more Vitamin B5, 7.5 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Dried European Chestnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Cassava as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Dried European Chestnuts:

• 7 oz of Dried European Chestnuts contain 4.2 times more Calcium, 6.5 times more Copper, 8.8 times more Iron, 3.5 times more Magnesium, 3.4 times more Manganese, 6.5 times more Phosphorus, 3.6 times more Potassium, 2.6 times more Selenium and 2.6 times more Sodium than Raw Cassava.
• Both Cassava and Dried European Chestnuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried European Chestnuts contain 2.3 times more Energy, 15.9 times more Fat, 11.3 times more Saturated Fat, 11.1 times more Omega 3, 49.1 times more Omega 6, 2 times more Carbohydrate, 6.5 times more Fiber and 4.7 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Dried European Chestnuts

What are the health benefits of Cassava compared to Dried European Chestnuts?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. Dried European chestnuts, on the other hand, are lower in calories and higher in fiber, vitamin C, and potassium. Both can be part of a healthy diet, but cassava may be more beneficial for providing energy and essential nutrients, while dried European chestnuts may be better for heart health and immune support.

Can I lose weight easier by eating more Cassava or Dried European Chestnuts?

Both cassava and dried European chestnuts can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and balance of nutrients. Cassava is higher in calories and carbohydrates compared to dried European chestnuts, so if weight loss is your goal, you may want to consider incorporating more dried European chestnuts into your diet as they are lower in calories and can help with satiety due to their fiber content. However, it's essential to remember that weight loss is a complex process that involves various factors such as overall diet quality, portion sizes, physical activity, and individual metabolism. It's best to focus on a well-rounded, plant-based diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds for sustainable weight loss and overall health.

Should I eat more Cassava or more Dried European Chestnuts 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 dried European chestnuts are not particularly high in protein compared to other plant-based foods. For muscle growth, focus on consuming protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, nuts, seeds, and whole grains. Incorporating a variety of these protein sources into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Dried European Chestnuts?

Cassava has a lower environmental impact compared to Dried European Chestnuts. Cassava is a drought-tolerant crop that requires less water and land to grow compared to chestnuts. Additionally, cassava has a higher yield per acre, making it a more sustainable option in terms of resource usage and environmental impact.