Comparing Nutrients in 7 ounces Cassava VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Cassava	Pistachio Nuts	Recommended Dietary Allowance
Energy	11% 318kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	164% 28g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 13.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	55.4% 21g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	260% 3.37mg	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	25.3% 101μg	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	12.3% 11mg	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	38% 5.68mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	287% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	97% 7.78mg	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	104% 2.4mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	60% 2034mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	25.3% 14μg	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	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pistachio Nuts per 7 oz

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

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

• 7 ounces of Cassava have 3.7 times more Vitamin C than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 26 times more Vitamin A, 10 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B5, 19.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 15.1 times more Vitamin E than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cassava as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Pistachio Nuts:

• 7 oz of Raw Pistachio Nuts contain 6.6 times more Calcium, 13 times more Copper, 14.5 times more Iron, 5.8 times more Magnesium, 3.1 times more Manganese, 18.1 times more Phosphorus, 3.8 times more Potassium, 10 times more Selenium and 6.5 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 1.4 times more Carbohydrate than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 3.5 times more Energy, 161.9 times more Fat, 79.8 times more Saturated Fat, 17 times more Omega 3, 440.3 times more Omega 6, 4.5 times more Sugars, 5.9 times more Fiber and 14.8 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 Pistachio Nuts

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

Cassava is a good source of carbohydrates and fiber, while pistachio nuts are rich in protein, healthy fats, and antioxidants. Both foods offer unique health benefits - cassava can support digestive health and provide sustained energy, while pistachio nuts can help with heart health and weight management. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

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

Both cassava and pistachio nuts can be part of a healthy diet, but if your goal is weight loss, pistachio nuts may be a better choice. While cassava is a starchy root vegetable that is higher in calories and carbohydrates, pistachio nuts are a good source of protein, healthy fats, and fiber, which can help keep you feeling full and satisfied. Additionally, pistachio nuts are lower in calories compared to cassava, making them a more weight-loss-friendly option. Remember, weight loss ultimately depends on creating a calorie deficit, so portion control and overall dietary balance are key.

Should I eat more Cassava or more Pistachio 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 pistachio nuts are not particularly high in protein compared to other plant-based foods. For muscle building, it would be more beneficial to include protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, and nuts and seeds (such as almonds, chia seeds, hemp seeds) in your diet. These foods provide essential amino acids needed for muscle growth and repair.

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

Cassava has a lower environmental impact compared to Pistachio Nuts. Cassava requires less water, land, and energy to produce, making it a more sustainable option. Additionally, cassava is a staple crop in many regions and plays a crucial role in food security for millions of people.