Comparing Nutrients in 7 ounces Cassava VS Frozen Succotash

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Cassava	Frozen Succotash	Recommended Dietary Allowance
Energy	11% 318kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	4.2% 0.72g	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	30.4% 39.6g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	15.3% 0.2mg	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	21% 83.3μg	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	18.7% 17mg	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	Frozen Succotash	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	14% 0.13mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	25.5% 0.59mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Succotash per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Frozen Succotash:

• 7 ounces of Cassava have 2.4 times more Vitamin C than Frozen Succotash.
• While 7 oz of Frozen Succotash, Unprepared contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Frozen Succotash provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Raw Cassava as well as Frozen Succotash, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Frozen Succotash:

• 7 ounces of Cassava have 1.6 times more Copper and 1.3 times more Manganese than Frozen Succotash.
• While 7 oz of Frozen Succotash, Unprepared contain 3.5 times more Iron, 2.9 times more Phosphorus, 3.2 times more Sodium and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Frozen Succotash contain similar levels of Magnesium and Potassium per seven ounces.
• Both Raw Cassava as well as Frozen Succotash, Unprepared lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.7 times more Energy and 1.9 times more Carbohydrate than Frozen Succotash.
• While 7 oz of Frozen Succotash, Unprepared contain 3.9 times more Omega 3, 11.3 times more Omega 6, 2.2 times more Fiber and 3.2 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Frozen Succotash

What are the health benefits of Cassava compared to Frozen Succotash?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It is also gluten-free and can be a good alternative to grains for those with sensitivities. On the other hand, frozen succotash typically contains a variety of vegetables like corn, lima beans, and bell peppers, providing a mix of vitamins, minerals, and antioxidants. Both can be part of a healthy diet, but cassava may offer more fiber and certain nutrients compared to frozen succotash.

Can I lose weight easier by eating more Cassava or Frozen Succotash?

Both cassava and frozen succotash can be part of a healthy diet for weight loss, but the key to losing weight is creating a calorie deficit. It's important to focus on overall calorie intake, portion sizes, and the quality of the foods you are eating. Incorporating a variety of nutrient-dense whole foods like fruits, vegetables, whole grains, legumes, nuts, and seeds is essential for a balanced and sustainable weight loss plan.

Should I eat more Cassava or more Frozen Succotash 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 frozen succotash are not particularly high in protein compared to other plant-based options. To support muscle growth, consider incorporating protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

What is the environmental impact of producing Cassava compared to Frozen Succotash?

Cassava has a lower environmental impact compared to Frozen Succotash because it requires less water, land, and energy to grow. Cassava is a drought-tolerant crop that can thrive in poor soil conditions, making it a more sustainable option. Additionally, Cassava has a higher yield per acre compared to Succotash, further reducing its environmental footprint.