Comparing Nutrients in 7 ounces Cassava VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Green Peas	26%	4%	70%

Macro Nutrients

	Cassava	Green Peas	Recommended Dietary Allowance
Energy	11% 318kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.77% 0.3g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	15.5% 11.3g	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	1.07% 0.77g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Green Peas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	44% 0.53mg	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	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	25.8% 0.34mg	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	32.2% 129μg	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	88% 79.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	41% 49.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Green Peas	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	39% 0.35mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	35.4% 0.81mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	14.2% 484mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.23% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Green Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Green Peas:

• 7 oz of Raw Green Peas contain 38 times more Vitamin A, 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9, 1.9 times more Vitamin C and 13.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Green Peas provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Raw Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Green Peas:

• 7 oz of Raw Green Peas contain 1.6 times more Calcium, 1.8 times more Copper, 5.4 times more Iron, 1.6 times more Magnesium, 4 times more Phosphorus, 2.6 times more Selenium, 3.6 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Green Peas contain similar levels of Manganese and Potassium 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 times more Energy and 2.6 times more Carbohydrate than Green Peas.
• While 7 oz of Raw Green Peas contain 2.1 times more Omega 3, 3.3 times more Sugars, 3.2 times more Fiber and 4 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Green Peas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Green Peas

What are the health benefits of Cassava compared to Green Peas?

Cassava is a good source of carbohydrates and fiber, while green peas are higher in protein and fiber. Both are rich in vitamins and minerals, but green peas are higher in vitamin C and iron. Overall, both can be part of a healthy vegan diet, providing different nutrients to support overall health.

Can I lose weight easier by eating more Cassava or Green Peas?

Green peas would be a better choice for weight loss compared to cassava. Green peas are lower in calories and higher in fiber, which can help you feel full and satisfied with fewer calories. Additionally, green peas are a good source of protein, which can also help with weight loss by supporting muscle growth and maintenance. Cassava, on the other hand, is higher in calories and lower in fiber and protein, making it less ideal for weight loss.

Should I eat more Cassava or more Green Peas to gain more muscles while training consistently?

Green peas would be the better choice for gaining muscles while training consistently. They are a good source of plant-based protein, which is essential for muscle growth and repair. Additionally, green peas are rich in fiber, vitamins, and minerals that support overall health and performance. Cassava, on the other hand, is lower in protein and may not provide the same muscle-building benefits as green peas.

What is the environmental impact of producing Cassava compared to Green Peas?

Cassava has a lower environmental impact compared to green peas in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water to grow, while green peas have a higher water footprint. Additionally, cassava tends to have lower greenhouse gas emissions associated with its production compared to green peas. Overall, choosing cassava over green peas can be a more environmentally friendly option.