Comparing Nutrients in 7 ounces Cassava VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Tomatillos	11%	25%	64%

Macro Nutrients

	Cassava	Tomatillos	Recommended Dietary Allowance
Energy	11% 318kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.86% 0.28g	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	4.7% 0.8g	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	10.8% 7.8g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Tomatillos	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	8.55% 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	3.47% 14μg	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	25.8% 23.2mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Tomatillos	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	17.4% 0.16mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13.2% 0.3mg	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% 77.4mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Tomatillos per 7 oz

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

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

• 7 ounces of Cassava have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.8 times more Vitamin C than Tomatillos.
• While 7 oz of Raw Tomatillos contain 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin E and 5.3 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Tomatillos have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Raw Tomatillos have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Tomatillos:

• 7 ounces of Cassava have 1.3 times more Copper, 2.5 times more Manganese and 1.5 times more Zinc than Tomatillos.
• While 7 oz of Raw Tomatillos contain 2.3 times more Iron, 1.4 times more Phosphorus and 1.5 times more Water than Raw Cassava.
• Both Cassava and Tomatillos contain similar levels of Magnesium and Potassium per seven ounces.
• Both Raw Cassava as well as Raw Tomatillos lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5 times more Energy, 6.5 times more Carbohydrate and 1.4 times more Protein than Tomatillos.
• While 7 oz of Raw Tomatillos contain 12.6 times more Omega 6 and 2.3 times more Sugars than Raw Cassava.
• Both Cassava and Tomatillos offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 6
• 7 ounces of Tomatillos provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Tomatillos provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Cassava VS Tomatillos

What are the health benefits of Cassava compared to Tomatillos?

Cassava 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. Tomatillos, on the other hand, are rich in vitamin C, vitamin K, and antioxidants. They can help improve vision, support bone health, and protect against chronic diseases. Both cassava and tomatillos offer unique health benefits and can be part of a balanced vegan diet.

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

Both cassava and tomatillos can be part of a healthy diet, but if your goal is weight loss, tomatillos would be the better choice. Tomatillos are low in calories and fat, making them a great option for those looking to shed some pounds. Cassava, on the other hand, is higher in calories and carbohydrates, so it may not be the best choice for weight loss. Remember, weight loss is ultimately about creating a calorie deficit, so focusing on whole, nutrient-dense foods like tomatillos can help support your goals.

Should I eat more Cassava or more Tomatillos 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 tomatillos are not particularly high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet to support muscle growth and repair. Additionally, make sure to consume an adequate amount of calories and prioritize a balanced diet to support your training goals.

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

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