Comparing Nutrients in 7 ounces Cassava VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Cassava	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	11% 318kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	35.7% 6.06g	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	107% 139g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	112% 81.5g	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	150% 57g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	124% 1.6mg	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	25.3% 101μg	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	69.2% 62.3mg	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	41.5% 6.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	50.3% 0.45mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	71% 1.63mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sun-dried Chile Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Sun-dried Chile Peppers:

• 7 oz of Sun-dried Hot Chile Peppers contain 1324 times more Vitamin A, 25.1 times more Vitamin B2, 10.2 times more Vitamin B3, 8.9 times more Vitamin B5, 9.2 times more Vitamin B6, 1.9 times more Vitamin B9, 1.5 times more Vitamin C, 16.5 times more Vitamin E and 56.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Sun-dried Chile Peppers provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Sun-dried Chile Peppers:

• 7 oz of Sun-dried Hot Chile Peppers contain 2.8 times more Calcium, 2.3 times more Copper, 22.4 times more Iron, 4.2 times more Magnesium, 2.1 times more Manganese, 5.9 times more Phosphorus, 6.9 times more Potassium, 5 times more Selenium, 6.5 times more Sodium and 3 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 Sun-dried Hot Chile Peppers contain 2 times more Energy, 20.8 times more Fat, 11 times more Saturated Fat, 95.5 times more Omega 6, 1.8 times more Carbohydrate, 24.2 times more Sugars, 15.9 times more Fiber and 7.8 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Sun-dried Hot Chile Peppers provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Cassava VS Sun-dried Chile Peppers

What are the health benefits of Cassava compared to Sun-dried Chile Peppers?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It can support digestive health, boost immunity, and provide energy. On the other hand, sun-dried chile peppers are rich in antioxidants like capsaicin, which may have anti-inflammatory and metabolism-boosting properties. Both can be part of a healthy diet, but it's important to consume them in moderation and balance with other nutrient-dense foods.

Can I lose weight easier by eating more Cassava or Sun-dried Chile Peppers?

Both cassava and sun-dried chile 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 relatively high in calories, while sun-dried chile peppers are low in calories and can help boost metabolism. However, the key to weight loss is creating a calorie deficit through a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. It's best to focus on portion control, eating whole foods, and incorporating regular physical activity to support weight loss goals.

Should I eat more Cassava or more Sun-dried Chile Peppers 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 sun-dried chile peppers are not high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Sun-dried Chile Peppers?

Cassava has a lower environmental impact compared to sun-dried chile peppers. Cassava is a resilient crop that requires less water and fertilizer to grow, making it more sustainable. Sun-dried chile peppers, on the other hand, may require more water and resources for cultivation and processing. Choosing cassava over sun-dried chile peppers can help reduce the overall environmental footprint of food production.