Comparing Nutrients in 7 ounces Cassava VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pecans	5%	88%	7%

Macro Nutrients

	Cassava	Pecans	Recommended Dietary Allowance
Energy	11% 318kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	122% 1.96g	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	21% 27.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 7.74g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	50% 19g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pecans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	109% 1.3mg	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	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	11% 43.7μg	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	2.43% 2.2mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pecans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pecans per 7 oz

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

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

• 7 ounces of Cassava have 1.2 times more Vitamin B9 and 18.7 times more Vitamin C than Pecans.
• While 7 oz of Pecans nuts contain 7.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 8.1 times more Vitamin B5, 2.4 times more Vitamin B6, 7.4 times more Vitamin E and 1.8 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Pecans:

• 7 oz of Pecans nuts contain 4.4 times more Calcium, 12 times more Copper, 9.4 times more Iron, 5.8 times more Magnesium, 11.7 times more Manganese, 10.3 times more Phosphorus, 1.5 times more Potassium, 5.4 times more Selenium and 13.3 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 2.7 times more Carbohydrate than Pecans.
• While 7 oz of Pecans nuts contain 4.3 times more Energy, 257 times more Fat, 83.5 times more Saturated Fat, 58 times more Omega 3, 644.6 times more Omega 6, 2.3 times more Sugars, 5.3 times more Fiber and 6.7 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 Pecans

What are the health benefits of Cassava compared to Pecans?

Cassava is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C and manganese. Pecans, on the other hand, are rich in healthy fats, protein, and antioxidants like vitamin E. Both can be part of a healthy diet, but pecans may offer more heart-healthy fats and antioxidants compared to cassava.

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

Both cassava and pecans can be part of a healthy diet, but when it comes to weight loss, pecans would be the better choice. Pecans are lower in calories and higher in healthy fats, which can help keep you feeling full and satisfied. Additionally, pecans are a good source of fiber and protein, which can also aid in weight loss by promoting satiety and supporting a healthy metabolism.

Should I eat more Cassava or more Pecans 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. Pecans are a good source of healthy fats and fiber, but they are not a significant source of protein. Cassava, on the other hand, is a starchy root vegetable that is low in protein. To support muscle growth, focus on incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds like almonds, chia seeds, and hemp seeds into your diet.

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

Cassava has a lower environmental impact compared to pecans. Cassava is a resilient crop that requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Pecans, on the other hand, require more water and resources to produce, leading to a higher environmental footprint. Choosing cassava over pecans can help reduce the overall environmental impact of food production.