Comparing Nutrients in 7 ounces Cassava VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Cassava	Hickorynuts	Recommended Dietary Allowance
Energy	11% 318kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	241% 41g	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	28% 36.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	163% 1.46mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Hickorynuts per 7 oz

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

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

• 7 ounces of Cassava have 10.3 times more Vitamin C than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 10 times more Vitamin B1, 2.7 times more Vitamin B2, 16.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Hickorynuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Cassava as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Hickorynuts:

• 7 oz of Dried Hickorynuts contain 3.8 times more Calcium, 7.4 times more Copper, 7.9 times more Iron, 8.2 times more Magnesium, 12 times more Manganese, 12.4 times more Phosphorus, 1.6 times more Potassium, 11.6 times more Selenium and 12.7 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.1 times more Carbohydrate than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 4.1 times more Energy, 229.9 times more Fat, 95.1 times more Saturated Fat, 61.6 times more Omega 3, 644.5 times more Omega 6, 3.6 times more Fiber and 9.4 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 Hickorynuts

What are the health benefits of Cassava compared to Hickorynuts?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It is also gluten-free and can be a versatile ingredient in various dishes. On the other hand, hickory nuts are high in healthy fats, protein, and minerals like magnesium and phosphorus. Both can be part of a balanced vegan diet, but it's important to consume them in moderation as part of a diverse plant-based diet to ensure you're getting a wide range of nutrients.

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

Both cassava and hickory nuts can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient balance. Cassava is a starchy root vegetable that is high in carbohydrates, while hickory nuts are a good source of healthy fats and protein. To support weight loss, it's important to focus on a variety of nutrient-dense foods, including plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes and overall calorie intake.

Should I eat more Cassava or more Hickorynuts 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 hickory nuts are nutritious options, but hickory nuts are higher in protein content compared to cassava. Therefore, incorporating more hickory nuts into your diet may be beneficial for muscle growth. Additionally, be sure to include other protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains to support your muscle-building goals.

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

Cassava has a lower environmental impact compared to Hickorynuts in terms of water usage, land usage, and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water and land to grow, making it a more sustainable option. Additionally, cassava has a shorter growing period and can be grown in a wider range of climates, further reducing its environmental footprint.