Comparing Nutrients in 7 ounces Cassava VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Cassava	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	11% 318kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	49.8% 8.46g	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	78.5% 102g	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	113% 43g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	344% 4.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	540% 7mg	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	34.2% 137μg	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	4.4% 3.97mg	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 Ancho Peppers	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	112% 1mg	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	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	110% 2.54mg	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	57% 399mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	141% 4785mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dried Ancho Peppers per 7 oz

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

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

• 7 ounces of Cassava have 10.3 times more Vitamin C than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 1022 times more Vitamin A, 2.1 times more Vitamin B1, 47 times more Vitamin B2, 7.5 times more Vitamin B3, 18.6 times more Vitamin B5, 40.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Dried Ancho Peppers:

• 7 oz of Dried Ancho Peppers contain 3.8 times more Calcium, 5.1 times more Copper, 40.5 times more Iron, 5.4 times more Magnesium, 3.3 times more Manganese, 7.4 times more Phosphorus, 8.9 times more Potassium, 4.1 times more Selenium, 3.1 times more Sodium and 4.2 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 Ancho Peppers contain 1.8 times more Energy, 29.3 times more Fat, 11.1 times more Saturated Fat, 9.6 times more Omega 3, 133.3 times more Omega 6, 1.4 times more Carbohydrate, 12 times more Fiber and 8.7 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 Dried Ancho Peppers

What are the health benefits of Cassava compared to Dried Ancho Peppers?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. It can support digestive health and provide sustained energy. Dried Ancho Peppers, on the other hand, are rich in antioxidants, particularly vitamin A and C, which can help boost the immune system and reduce inflammation. Both foods offer unique health benefits, so incorporating a variety of plant-based foods in your diet is key to overall health and well-being.

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

Both cassava and dried ancho peppers can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient balance. Cassava is a starchy root vegetable that is higher in carbohydrates, while dried ancho peppers are low in calories and rich in vitamins and minerals. To support weight loss, it's generally recommended to focus on a variety of whole plant foods, including plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds. Incorporating a variety of foods and paying attention to portion sizes can help create a balanced and sustainable approach to weight loss.

Should I eat more Cassava or more Dried Ancho Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Cassava is a starchy root vegetable that is low in protein, while dried ancho peppers are a good source of vitamins and minerals but not a significant source of protein. To support muscle growth, consider incorporating protein-rich plant foods such as beans, lentils, tofu, tempeh, quinoa, nuts, and seeds into your diet.

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

Cassava has a lower environmental impact compared to dried ancho peppers. Cassava is a drought-resistant crop that requires less water and land to grow, making it more sustainable. Dried ancho peppers, on the other hand, require more water, land, and resources to cultivate and process, resulting in a higher environmental footprint.