Comparing Nutrients in 7 ounces Cassava VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Parsnips	6%	3%	91%

Macro Nutrients

	Cassava	Parsnips	Recommended Dietary Allowance
Energy	11% 318kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.48% 0.081g	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	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	13% 9.53g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Parsnips	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13.7% 0.18mg	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	33.2% 133μg	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	37.5% 33.7mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Parsnips	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	26.5% 0.24mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	48.3% 1.1mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Parsnips per 7 oz

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

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

• 7 ounces of Cassava have 1.2 times more Vitamin B3 and 1.2 times more Vitamin C than Parsnips.
• While 7 oz of Raw Parsnips contain 5.6 times more Vitamin B5, 2.5 times more Vitamin B9, 7.8 times more Vitamin E and 11.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Parsnips provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Parsnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Parsnips:

• 7 oz of Raw Parsnips contain 2.3 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium, 2.6 times more Selenium, 1.7 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Parsnips contain similar levels of Copper per seven ounces.
• 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 Energy and 2.1 times more Carbohydrate than Parsnips.
• While 7 oz of Raw Parsnips contain 2.8 times more Sugars and 2.7 times more Fiber than Raw Cassava.
• Both Cassava and Parsnips offer comparable quantities of Protein per seven ounces.
• Both Raw Cassava as well as Raw Parsnips provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Parsnips

What are the health benefits of Cassava compared to Parsnips?

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 good option for those with gluten sensitivities. On the other hand, parsnips are rich in fiber, vitamin C, and folate, and are lower in calories compared to cassava. Both are nutritious options, but cassava may be more suitable for those looking for a gluten-free alternative.

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

Both cassava and parsnips can be part of a healthy diet for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, it is important to consider the overall balance of your diet and not rely solely on one type of food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins will provide you with essential nutrients and support your weight loss goals.

Should I eat more Cassava or more Parsnips 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 parsnips are not particularly high in protein compared to other plant foods. Instead, consider incorporating protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, nuts, seeds, and whole grains like quinoa and amaranth into your diet to support muscle growth. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

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

Cassava has a lower environmental impact compared to parsnips in terms of water usage and greenhouse gas emissions. Cassava is a drought-resistant crop that requires less water to grow, making it more sustainable in water-scarce regions. Additionally, cassava has a higher yield per acre compared to parsnips, which can help reduce land use and deforestation. Overall, choosing cassava over parsnips can help lessen the environmental footprint of food production.