Comparing Nutrients in 7 ounces Cassava VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Cassava	Serrano Peppers	Recommended Dietary Allowance
Energy	11% 318kcal	2.2% 63.5kcal	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	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.52% 0.43g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	10.5% 7.6g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cassava	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	77% 1mg	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	11.4% 45.6μg	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	99% 89mg	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	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Serrano Peppers	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.4% 0.26mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	16% 0.37mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Serrano Peppers per 7 oz

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

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

• 7 ounces of Cassava have 1.6 times more Vitamin B1 than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 47 times more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 5.7 times more Vitamin B6, 2.2 times more Vitamin C, 3.6 times more Vitamin E and 6.2 times more Vitamin K than Raw Cassava.
• Both Cassava and Serrano Peppers provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Serrano Peppers:

• 7 ounces of Cassava have 2.1 times more Manganese and 1.3 times more Zinc than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 1.3 times more Copper, 3.2 times more Iron, 1.5 times more Phosphorus and 1.5 times more Water than Raw Cassava.
• Both Cassava and Serrano Peppers contain similar levels of Magnesium and Potassium per seven ounces.
• Both Raw Cassava as well as Raw Serrano Peppers lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5 times more Energy and 5.7 times more Carbohydrate than Serrano Peppers.
• While 7 oz of Raw Serrano Peppers contain 2.3 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Raw Cassava.
• 7 ounces of Serrano Peppers provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Serrano Peppers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Serrano Peppers

What are the health benefits of Cassava compared to Serrano Peppers?

Cassava is a starchy root vegetable that is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C and manganese. It is gluten-free and can be a good energy source for those following a plant-based diet. On the other hand, Serrano peppers are a type of chili pepper that are high in vitamin C and capsaicin, which may have anti-inflammatory and metabolism-boosting properties. Both foods can be part of a healthy vegan diet, but it's important to consume a variety of foods to ensure you are getting a wide range of nutrients.

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

Both cassava and serrano peppers can be part of a healthy weight loss diet, but ultimately weight loss comes down to creating a calorie deficit. Cassava is a starchy root vegetable that is higher in calories and carbohydrates, while serrano peppers are low in calories and can help boost metabolism due to their capsaicin content. Incorporating a variety of fruits, vegetables, whole grains, and legumes, along with regular physical activity, is key to successful weight loss.

Should I eat more Cassava or more Serrano 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. Both cassava and serrano peppers are not particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

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

Cassava has a lower environmental impact compared to Serrano peppers in terms of water usage, land usage, and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water and land to grow, making it a more sustainable option. Additionally, cassava has a lower carbon footprint compared to Serrano peppers due to its lower energy input during production.