Comparing Nutrients in 7 ounces Cassava VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Cassava	Pumpkin Leaves	Recommended Dietary Allowance
Energy	11% 318kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.12% 0.02g	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	3.56% 4.62g	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	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	31.6% 0.41mg	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	18% 71.4μg	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	24.3% 22mg	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	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	29.3% 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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	30.6% 0.7mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pumpkin Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Pumpkin Leaves:

• 7 ounces of Cassava have 2.5 times more Vitamin B5 and 1.9 times more Vitamin C than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 97 times more Vitamin A, 2.7 times more Vitamin B2, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Pumpkin Leaves provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Pumpkin Leaves:

• 7 ounces of Cassava have 1.7 times more Zinc than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 2.4 times more Calcium, 1.3 times more Copper, 8.2 times more Iron, 1.8 times more Magnesium, 3.9 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Pumpkin Leaves contain similar levels of Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Pumpkin Leaves lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Pumpkin Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 8.4 times more Energy and 16.3 times more Carbohydrate than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 2.3 times more Protein than Raw Cassava.
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• Both Raw Cassava as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Pumpkin Leaves

What are the health benefits of Cassava compared to Pumpkin Leaves?

Cassava is a starchy root vegetable that is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It can help support digestive health, boost immunity, and provide energy. Pumpkin leaves, on the other hand, are a nutrient-dense leafy green vegetable rich in vitamins A, C, and K, as well as minerals like calcium and iron. They are low in calories and high in antioxidants, which can help reduce inflammation and support overall health. Both cassava and pumpkin leaves offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients for optimal health.

Can I lose weight easier by eating more Cassava or Pumpkin Leaves?

Both cassava and pumpkin leaves can be part of a healthy weight loss diet as they are low in calories and rich in fiber, vitamins, and minerals. However, for weight loss, it is important to focus on overall calorie intake and balance of nutrients rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins in your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Cassava or more Pumpkin Leaves 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 pumpkin leaves are nutritious options, but pumpkin leaves are higher in protein content and also provide essential vitamins and minerals that support muscle growth and recovery. Therefore, incorporating more pumpkin leaves into your diet may be beneficial for muscle building.

What is the environmental impact of producing Cassava compared to Pumpkin Leaves?

Cassava has a lower environmental impact compared to Pumpkin Leaves 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 Pumpkin Leaves due to its efficient use of resources during production.