Comparing Nutrients in 7 ounces Cassava VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Cassava	Sprouted Peas	Recommended Dietary Allowance
Energy	11% 318kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.1% 0.53g	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	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	40.5% 0.53mg	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	71.4% 286μg	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	23% 20.6mg	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	NA	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	Sprouted Peas	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	60% 0.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	37.8% 0.87mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sprouted Peas per 7 oz

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

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

• 7 ounces of Cassava have 2 times more Vitamin C than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 2.6 times more Vitamin B1, 3.2 times more Vitamin B2, 3.6 times more Vitamin B3, 9.6 times more Vitamin B5, 3 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Cassava.
• Both Raw Cassava as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Sprouted Peas:

• 7 oz of Raw Sprouted Peas contain 2.3 times more Calcium, 2.7 times more Copper, 8.4 times more Iron, 2.7 times more Magnesium, 6.1 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Zinc than Raw Cassava.
• Both Cassava and Sprouted Peas contain similar levels of Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Sprouted Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.3 times more Energy and 1.4 times more Carbohydrate than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 3.6 times more Omega 3 and 6.5 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Sprouted Peas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Sprouted Peas

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

Cassava is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C and manganese. On the other hand, sprouted peas are rich in protein, fiber, vitamins, and minerals such as iron and folate. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you're getting a wide range of nutrients.

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

Both cassava and sprouted peas can be part of a healthy weight loss diet as they are low in fat and calories, and high in fiber which can help you feel full and satisfied. However, it's important to focus on overall calorie intake and balance your meals with a variety of nutrient-dense foods to support weight loss. Additionally, incorporating regular physical activity is also key for successful weight loss.

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

To gain more muscle while training consistently, it is important to consume a variety of plant-based protein sources. Both cassava and sprouted peas can be part of a balanced vegan diet, but sprouted peas are a better choice for muscle building as they are higher in protein content compared to cassava. Additionally, sprouted peas provide essential amino acids necessary for muscle growth and repair. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help support muscle development during training.

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

Cassava has a lower environmental impact compared to sprouted peas in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water to grow, while peas have a higher water footprint. Additionally, peas can require more energy-intensive processing compared to cassava. Overall, choosing cassava over sprouted peas can help reduce the environmental impact of food production.