Comparing Nutrients in 7 ounces Cassava VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Cassava	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	11% 318kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.36% 0.57g	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	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	19% 0.95mg	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	135% 122mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	45% 1524mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.53% 19.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dried Japanese Chestnuts per 7 oz

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

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

• 7 oz of Dried Japanese Chestnuts contain 9.2 times more Vitamin B1, 7.9 times more Vitamin B2, 4.1 times more Vitamin B3, 4.5 times more Vitamin B5, 7.5 times more Vitamin B6, 4 times more Vitamin B9 and 3 times more Vitamin C than Raw Cassava.
• Both Raw Cassava as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Dried Japanese Chestnuts contain 4.5 times more Calcium, 13.1 times more Copper, 12.5 times more Iron, 5.5 times more Magnesium, 9.7 times more Manganese, 6.3 times more Phosphorus, 2.8 times more Potassium, 2.4 times more Sodium and 7.6 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 Dried Japanese Chestnuts contain 2.3 times more Energy, 2.1 times more Carbohydrate and 3.9 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Dried Japanese Chestnuts

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

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and manganese. It is also gluten-free and can be a good alternative to wheat flour. On the other hand, Dried Japanese Chestnuts are rich in fiber, vitamins, and minerals such as vitamin C, potassium, and magnesium. Both can be part of a healthy vegan diet, but it's important to consume them in moderation as part of a balanced diet to reap their health benefits.

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

Both cassava and dried Japanese chestnuts can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient density. Cassava is higher in calories and carbohydrates compared to dried Japanese chestnuts, so if weight loss is your goal, opting for dried Japanese chestnuts may be a better choice due to their lower calorie content. However, it's essential to maintain a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss and overall health.

Should I eat more Cassava or more Dried Japanese 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 dried Japanese chestnuts are not particularly high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth.

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

Cassava has a lower environmental impact compared to dried Japanese chestnuts. Cassava requires less water, land, and energy to produce, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in diverse climates, reducing the need for extensive resources for cultivation.