Comparing Nutrients in 7 ounces Cassava VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Cassava	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	11% 318kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.19% 0.062g	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	9.65% 12.5g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.04% 0.91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	13% 51.6μg	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	405% 364mg	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	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	23.6% 0.21mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	10% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Yellow Sweet Peppers per 7 oz

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

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

• 7 ounces of Cassava have 3.1 times more Vitamin B1 and 1.9 times more Vitamin B2 than Yellow Sweet Peppers.
• While 7 oz of Raw Yellow Sweet Peppers contain 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 8.9 times more Vitamin C than Raw Cassava.
• Both Cassava and Yellow Sweet Peppers provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Yellow Sweet Peppers:

• 7 ounces of Cassava have 1.8 times more Magnesium, 3.3 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Yellow Sweet Peppers.
• While 7 oz of Raw Yellow Sweet Peppers contain 1.7 times more Iron and 1.5 times more Water than Raw Cassava.
• Both Cassava and Yellow Sweet Peppers contain similar levels of Copper and Phosphorus per seven ounces.
• 7 ounces of Yellow Sweet Peppers lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Yellow Sweet Peppers lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.9 times more Energy, 6 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Yellow Sweet Peppers.
• 7 ounces of Yellow Sweet Peppers provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Cassava VS Yellow Sweet Peppers

What are the health benefits of Cassava compared to Yellow Sweet Peppers?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and manganese. It is also gluten-free and can be a good alternative to grains for those with celiac disease. Yellow sweet peppers, on the other hand, are rich in vitamin C, vitamin A, and antioxidants. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and nutrition.

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

Both cassava and yellow sweet peppers can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, yellow sweet peppers are lower in calories and higher in fiber compared to cassava. Therefore, incorporating more yellow sweet peppers into your diet may help you lose weight more easily. Remember to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins for optimal weight loss results.

Should I eat more Cassava or more Yellow Sweet Peppers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both cassava and yellow sweet peppers are nutritious options, but yellow sweet peppers are a better choice for muscle building as they are higher in protein and vitamin C, which is important for muscle repair and growth. Additionally, yellow sweet peppers are lower in calories and higher in antioxidants compared to cassava. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with yellow sweet peppers can help support muscle growth and recovery.

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

Cassava has a lower environmental impact compared to Yellow Sweet Peppers. Cassava requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, Cassava is a hardy crop that can thrive in diverse climates, reducing the need for extensive resources for cultivation.