Comparing Nutrients in 7 ounces Cassava VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Cassava	Raw European Chestnuts	Recommended Dietary Allowance
Energy	11% 318kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	9.3% 1.6g	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	69.5% 90g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Raw 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	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	57.4% 0.75mg	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	30.8% 123μg	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	95% 85.3mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	99% 0.89mg	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	25% 2mg	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	82% 1.9mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	30.2% 1028mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Raw European Chestnuts per 7 oz

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

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

• 7 oz of Raw European Chestnuts contain 2.7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 4.8 times more Vitamin B5, 4.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Cassava.
• Both Raw Cassava as well as 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 Raw European Chestnuts:

• 7 oz of Raw European Chestnuts contain 1.7 times more Calcium, 4.5 times more Copper, 3.7 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw European Chestnuts contain 1.3 times more Energy, 8.1 times more Fat, 5.6 times more Omega 3, 24.9 times more Omega 6, 4.5 times more Fiber and 1.8 times more Protein than Raw Cassava.
• Both Cassava and Raw European Chestnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Raw European Chestnuts

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

Cassava is a good source of carbohydrates, fiber, and some vitamins and minerals like vitamin C, manganese, and folate. It is also gluten-free and can be a good alternative for those with gluten sensitivities. On the other hand, raw European chestnuts are lower in calories and fat compared to cassava. They are also 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 Raw European Chestnuts?

Both cassava and raw European chestnuts can be part of a healthy diet, but if your goal is weight loss, it's important to focus on overall calorie intake and balance of nutrients. Cassava is higher in calories and carbohydrates compared to raw European chestnuts, so if weight loss is your goal, you may want to opt for raw European chestnuts as they are lower in calories and can be a good source of fiber and nutrients. However, it's important to remember that weight loss ultimately comes down to creating a calorie deficit, so portion control and overall diet quality are key factors to consider.

Should I eat more Cassava or more Raw European Chestnuts 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. Both cassava and raw European chestnuts are not particularly high in protein compared to other plant-based foods. For muscle gain, consider incorporating protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet. Additionally, ensure you are consuming enough calories and getting adequate rest to support muscle growth.

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

Cassava has a lower environmental impact compared to Raw European Chestnuts due to its higher yield per acre, lower water and fertilizer requirements, and ability to grow in diverse climates without the need for extensive processing. Additionally, cassava is a staple crop in many developing countries and plays a crucial role in food security and livelihoods.