Comparing Nutrients in 7 ounces Cassava VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Cassava	Dried Pepeao	Recommended Dietary Allowance
Energy	11% 318kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	124% 161g	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	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dried Pepeao	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	853% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	145% 1.9mg	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	79.4% 318μg	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	3.1% 2.78mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	1118% 10mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	99% 2.3mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	136% 15mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dried Pepeao per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Dried Pepeao:

• 7 ounces of Cassava have 14.7 times more Vitamin C than Dried Pepeao.
• While 7 oz of Dried Pepeao contain 9.5 times more Vitamin B1, 7.3 times more Vitamin B2, 3.5 times more Vitamin B3, 200.9 times more Vitamin B5, 10.8 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Cassava.
• 7 ounces of Dried Pepeao have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Dried Pepeao:

• 7 oz of Dried Pepeao contain 7.1 times more Calcium, 50.7 times more Copper, 22.7 times more Iron, 7 times more Magnesium, 3 times more Manganese, 4.3 times more Phosphorus, 2.6 times more Potassium, 64.7 times more Selenium, 5 times more Sodium and 22.1 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 oz of Dried Pepeao contain 1.9 times more Energy, 2.1 times more Carbohydrate and 3.5 times more Protein than Raw Cassava.

Frequently Asked Questions about Cassava VS Dried Pepeao

What are the health benefits of Cassava compared to Dried Pepeao?

Cassava is a good source of carbohydrates, fiber, and some vitamins and minerals like vitamin C and manganese. Dried Pepeao, on the other hand, is a type of edible fern that is rich in antioxidants, vitamins, and minerals such as iron and vitamin A. Both can be part of a healthy vegan diet, but it's important to consume a variety of plant-based foods to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Dried Pepeao?

Both cassava and dried pepeao can be part of a healthy vegan diet, but weight loss ultimately comes down to creating a calorie deficit. Incorporating a variety of whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds, along with regular physical activity, is key for successful weight loss. Remember to focus on nutrient-dense foods and listen to your body's hunger and fullness cues.

Should I eat more Cassava or more Dried Pepeao 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 dried pepeao are not high in protein compared to other plant-based sources such as legumes, tofu, tempeh, seitan, and nuts and seeds. Incorporating these protein-rich foods into your diet will better support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Dried Pepeao?

Cassava has a lower environmental impact compared to Dried Pepeao. Cassava requires less water, land, and energy to grow, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in diverse climates, reducing the need for extensive agricultural practices.