Comparing Nutrients in 7 ounces Cassava VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Radicchio	22%	9%	69%

Macro Nutrients

	Cassava	Radicchio	Recommended Dietary Allowance
Energy	11% 318kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.51% 0.5g	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	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.1% 0.18g	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	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.64% 1.2g	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	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Cassava	Radicchio	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Radicchio	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	75% 0.68mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	12% 0.27mg	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	17.6% 599mg	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	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Radicchio per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Radicchio:

• 7 ounces of Cassava have 5.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.6 times more Vitamin C than Radicchio.
• While 7 oz of Raw Radicchio contain 2.5 times more Vitamin B5, 2.2 times more Vitamin B9, 11.9 times more Vitamin E and 134.3 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Cassava as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Radicchio:

• 7 ounces of Cassava have 1.6 times more Magnesium and 2.8 times more Manganese than Radicchio.
• While 7 oz of Raw Radicchio contain 3.4 times more Copper, 2.1 times more Iron, 1.5 times more Phosphorus, 1.8 times more Zinc and 1.6 times more Water than Raw Cassava.
• Both Cassava and Radicchio contain similar levels of Potassium per seven ounces.
• Both Raw Cassava as well as Raw Radicchio lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 7 times more Energy, 8.5 times more Carbohydrate, 2.8 times more Sugars and 2 times more Fiber than Radicchio.
• Both Cassava and Radicchio offer comparable quantities of Protein per seven ounces.
• 7 ounces of Radicchio provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Radicchio provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Radicchio

What are the health benefits of Cassava compared to Radicchio?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. Radicchio, on the other hand, is rich in antioxidants, vitamins K and C, and minerals like potassium and calcium. Both can be part of a healthy diet, but cassava provides more energy and fiber, while radicchio offers more antioxidants and vitamins.

Can I lose weight easier by eating more Cassava or Radicchio?

Both cassava and radicchio can be part of a healthy diet for weight loss, but radicchio is lower in calories and higher in fiber, making it a better choice for weight loss. Cassava is higher in calories and carbohydrates, so it should be consumed in moderation if you are trying to lose weight. Incorporating a variety of vegetables, including radicchio, into your diet can help you achieve your weight loss goals.

Should I eat more Cassava or more Radicchio to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Cassava is low in protein, while radicchio is also not a significant source of protein. To support muscle growth, consider incorporating plant-based protein sources such as beans, lentils, tofu, tempeh, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Cassava compared to Radicchio?

Cassava has a lower environmental impact compared to Radicchio. Cassava is a drought-tolerant crop that requires less water and land to grow, making it more sustainable. Radicchio, on the other hand, requires more water and resources to cultivate, leading to a higher environmental footprint. Choosing cassava over radicchio can help reduce the overall environmental impact of food production.