Comparing Nutrients in 7 ounces Cassava VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Cassava	Pine Nuts	Recommended Dietary Allowance
Energy	11% 318kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pine Nuts	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pine Nuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	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	116% 12.8mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pine Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Pine Nuts:

• 7 ounces of Cassava have 25.8 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 4.2 times more Vitamin B1, 4.7 times more Vitamin B2, 5.1 times more Vitamin B3, 2.9 times more Vitamin B5, 1.3 times more Vitamin B9, 49.1 times more Vitamin E and 28.4 times more Vitamin K than Raw Cassava.
• Both Cassava and Pine Nuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Pine Nuts:

• 7 oz of Dried Pine Nuts contain 13.2 times more Copper, 20.5 times more Iron, 12 times more Magnesium, 22.9 times more Manganese, 21.3 times more Phosphorus, 2.2 times more Potassium and 19 times more Zinc than Raw Cassava.
• Both Raw Cassava as well as Dried Pine Nuts lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.9 times more Carbohydrate than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 4.2 times more Energy, 244.2 times more Fat, 66.2 times more Saturated Fat, 9.6 times more Omega 3, 1035.9 times more Omega 6, 2.1 times more Sugars, 2.1 times more Fiber and 10.1 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 Pine Nuts

What are the health benefits of Cassava compared to Pine Nuts?

Cassava is a good source of carbohydrates, fiber, and vitamins C and B6. It is also rich in minerals like manganese and potassium. Pine nuts, on the other hand, are high in healthy fats, protein, and iron. Both can be part of a balanced diet, but cassava may be more beneficial for providing energy and essential nutrients, while pine nuts can contribute to heart health and satiety due to their healthy fats and protein content.

Can I lose weight easier by eating more Cassava or Pine Nuts?

Pine nuts are a better option for weight loss compared to cassava. Pine nuts are lower in calories and higher in healthy fats, protein, and fiber, which can help keep you feeling full and satisfied. Cassava, on the other hand, is higher in carbohydrates and lower in protein and fiber, which may not be as effective for weight loss. It's important to focus on a balanced diet with a variety of nutrient-dense foods for sustainable weight loss.

Should I eat more Cassava or more Pine Nuts 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 pine nuts are nutritious options, but pine nuts are higher in protein content compared to cassava. Therefore, incorporating more pine nuts into your diet may be more beneficial for muscle building. Additionally, including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains can help support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Pine Nuts?

Cassava has a lower environmental impact compared to pine nuts. Cassava is a resilient crop that requires less water and fertilizer to grow, making it more sustainable. Pine nuts, on the other hand, are often harvested from pine trees, which can contribute to deforestation and habitat destruction. Choosing cassava over pine nuts can help reduce the environmental footprint of your diet.