Comparing Nutrients in 7 ounces Cassava VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cassava	Taro Leaves	Recommended Dietary Allowance
Energy	11% 318kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.5% 0.42g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.24% 5.97g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Taro Leaves	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	59.5% 0.54mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	61.6% 1.4mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	38% 1286mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Taro Leaves per 7 oz

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

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

• 7 ounces of Cassava have 1.3 times more Vitamin B5 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 241 times more Vitamin A, 2.4 times more Vitamin B1, 9.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6, 4.7 times more Vitamin B9, 2.5 times more Vitamin C, 10.6 times more Vitamin E and 57.2 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Taro Leaves:

• 7 oz of Raw Taro Leaves contain 6.7 times more Calcium, 2.7 times more Copper, 8.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Water than Raw Cassava.
• Both Cassava and Taro Leaves contain similar levels of Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Taro Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3.8 times more Energy and 5.7 times more Carbohydrate than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 5.5 times more Omega 3, 1.8 times more Sugars, 2.1 times more Fiber and 3.7 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Taro Leaves provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Taro Leaves

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

Cassava is a starchy root vegetable that is a good source of carbohydrates and fiber. It is also rich in vitamin C, folate, and minerals such as potassium and magnesium. Taro leaves, on the other hand, are a good source of vitamins A and C, as well as minerals like calcium and iron. Both cassava and taro leaves can be part of a healthy vegan diet, providing different nutrients that are beneficial for overall health.

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

Both cassava and taro leaves are nutritious plant-based foods that can be part of a healthy weight loss diet. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. In terms of weight loss, focusing on consuming a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds is key. These foods are typically lower in calories and higher in fiber, which can help you feel full and satisfied while supporting weight loss. It's important to remember that no single food or ingredient will magically make you lose weight. Instead, focus on creating a balanced and varied diet that includes a wide range of plant-based foods to support your overall health and weight loss goals.

Should I eat more Cassava or more Taro 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 taro leaves are nutritious options, but taro leaves are higher in protein and essential amino acids compared to cassava. Therefore, incorporating more taro leaves into your diet may be beneficial for muscle growth. Additionally, be sure to include other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds to support your muscle-building goals.

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

Cassava has a lower environmental impact compared to Taro Leaves. Cassava requires less water, land, and resources to grow, making it a more sustainable option. Taro Leaves, on the other hand, require more water and land to cultivate, leading to a higher environmental footprint. Choosing cassava over taro leaves can help reduce the overall environmental impact of food production.