Comparing Nutrients in 7 ounces Cassava VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Cassava	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	11% 318kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.37% 0.23g	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	97% 126g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	102% 74g	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	125% 47.4g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	94% 1.23mg	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	146% 585μg	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	0% 0mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	360% 3.24mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	46.5% 1.07mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	204% 6934mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dried Oriental Radishes per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Dried Oriental Radishes:

• 7 ounces of Cassava have more Vitamin C than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 3.1 times more Vitamin B1, 14.2 times more Vitamin B2, 4 times more Vitamin B3, 17.3 times more Vitamin B5, 7 times more Vitamin B6, 10.9 times more Vitamin B9 and 2.4 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• 7 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Dried Oriental Radishes:

• 7 oz of Dried Oriental Radishes contain 39.3 times more Calcium, 16.3 times more Copper, 24.9 times more Iron, 8.1 times more Magnesium, 1.4 times more Manganese, 7.6 times more Phosphorus, 12.9 times more Potassium, 19.9 times more Sodium and 6.3 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Dried Oriental Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Oriental Radishes contain 1.7 times more Energy, 12.1 times more Omega 3, 1.7 times more Carbohydrate, 22 times more Sugars, 13.3 times more Fiber and 5.8 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Dried Oriental Radishes

What are the health benefits of Cassava compared to Dried Oriental Radishes?

Cassava is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C, folate, and potassium. Dried oriental radishes, on the other hand, are rich in fiber, antioxidants, and vitamins A, C, and K. Both can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Cassava or Dried Oriental Radishes?

Both cassava and dried oriental radishes can be part of a healthy diet, but neither one is a magic weight loss food. To lose weight, focus on overall calorie intake, portion control, and eating a variety of nutrient-dense foods like fruits, vegetables, whole grains, legumes, and lean proteins. Incorporating regular physical activity is also important for weight loss and overall health.

Should I eat more Cassava or more Dried Oriental Radishes to gain more muscles while training consistently?

To gain muscle while training consistently, it is important to focus on consuming adequate protein sources. Both cassava and dried oriental radishes are not particularly high in protein. Instead, consider incorporating plant-based protein sources such as beans, lentils, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Dried Oriental Radishes?

Cassava generally has a lower environmental impact compared to Dried Oriental Radishes. Cassava is a versatile crop that requires less water and fertilizer to grow, making it a more sustainable option. Dried Oriental Radishes, on the other hand, may require more resources and energy to produce due to the drying process involved. Choosing cassava over Dried Oriental Radishes can help reduce your carbon footprint and support sustainable agriculture practices.