Comparing Nutrients in 7 ounces Cassava VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Cassava	Yellow Tomatoes	Recommended Dietary Allowance
Energy	11% 318kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.2% 0.21g	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	4.55% 5.9g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Cassava	Yellow Tomatoes	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	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.37% 0.22mg	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	15% 59.5μg	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	20% 18mg	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	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	22.3% 0.2mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	10.4% 0.24mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Yellow Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Yellow Tomatoes:

• 7 ounces of Cassava have 2.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 2.3 times more Vitamin C than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 1.4 times more Vitamin B3 than Raw Cassava.
• Both Cassava and Yellow Tomatoes provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Cassava as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Yellow Tomatoes:

• 7 ounces of Cassava have 1.8 times more Magnesium, 3.2 times more Manganese and 1.2 times more Zinc than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 1.8 times more Iron, 1.3 times more Phosphorus and 1.6 times more Water than Raw Cassava.
• Both Cassava and Yellow Tomatoes contain similar levels of Copper and Potassium per seven ounces.
• Both Raw Cassava as well as Raw Yellow Tomatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 10.7 times more Energy, 12.8 times more Carbohydrate, 2.6 times more Fiber and 1.4 times more Protein than Yellow Tomatoes.
• 7 ounces of Yellow Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Cassava as well as Raw Yellow Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Yellow Tomatoes

What are the health benefits of Cassava compared to Yellow Tomatoes?

Cassava is a starchy root vegetable that is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and manganese. It can support digestive health, boost immunity, and provide energy. Yellow tomatoes, on the other hand, are rich in antioxidants like vitamin C and beta-carotene, which can help reduce inflammation, support eye health, and boost skin health. Both cassava and yellow tomatoes offer unique health benefits, so incorporating a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Cassava or Yellow Tomatoes?

Both cassava and yellow tomatoes can be part of a healthy weight loss diet, but ultimately weight loss comes down to creating a calorie deficit. Cassava is a starchy root vegetable that is higher in carbohydrates, while yellow tomatoes are low in calories and rich in vitamins and antioxidants. To lose weight easier, focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and legumes, while also paying attention to portion sizes and overall calorie intake.

Should I eat more Cassava or more Yellow Tomatoes 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 yellow tomatoes are not particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Yellow Tomatoes?

Cassava generally has a lower environmental impact compared to yellow tomatoes in terms of water usage, land usage, and greenhouse gas emissions. Cassava is a drought-resistant crop that requires less water and land to grow compared to tomatoes. Additionally, cassava has a lower carbon footprint as it produces fewer greenhouse gas emissions during cultivation. Overall, choosing cassava over yellow tomatoes can be a more environmentally sustainable option.