Comparing Nutrients in 7 ounces Cassava VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Cassava	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	11% 318kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	5.14% 0.87g	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	67.4% 87.7g	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	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Cassava	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	53.7% 0.7mg	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	28.8% 115μg	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	88.6% 79.8mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	92% 0.83mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	29% 0.67mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Peeled European Chestnuts per 7 oz

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

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

• 7 ounces of Cassava have 3 times more Vitamin B2 than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5, 4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Raw Cassava.
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Peeled Raw European Chestnuts contain 4.2 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Peeled European Chestnuts contain similar levels of Manganese per seven ounces.
• Both Raw Cassava as well as Peeled Raw European Chestnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Peeled Raw European Chestnuts contain 3.1 times more Omega 3 and 13.8 times more Omega 6 than Raw Cassava.
• Both Cassava and Peeled European Chestnuts offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Peeled European Chestnuts

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

Cassava is a good source of carbohydrates, fiber, and some vitamins and minerals. It is gluten-free and can be a good option for those with gluten sensitivities. Peeled European chestnuts are lower in calories and fat compared to cassava, and they are a good source of vitamin C, fiber, and antioxidants. Both can be part of a healthy diet, but it's important to consume them in moderation as part of a balanced plant-based diet.

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

Both cassava and peeled European chestnuts are relatively high in carbohydrates, which can contribute to weight gain if consumed in excess. However, peeled European chestnuts are lower in calories and fat compared to cassava, making them a better option for weight loss. Additionally, chestnuts are a good source of fiber and essential nutrients, which can help keep you feeling full and satisfied while supporting your overall health. Remember, weight loss is best achieved through a balanced diet that includes a variety of nutrient-dense foods and regular physical activity.

Should I eat more Cassava or more Peeled European Chestnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and peeled European chestnuts are not particularly high in protein compared to other plant-based foods. For muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. Additionally, make sure to consume an adequate amount of calories and engage in strength training exercises to support muscle growth.

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

Cassava has a lower environmental impact compared to Peeled European Chestnuts. Cassava is a drought-tolerant crop that requires less water and land to grow, making it more sustainable. In contrast, European Chestnuts require more resources such as water and land for cultivation, contributing to a higher environmental impact.