Comparing Nutrients in 7 ounces Cassava VS Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Cassava	Water Convolvulus	Recommended Dietary Allowance
Energy	11% 318kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	4.78% 6.2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Cassava	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	69.5% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	14.7% 0.19mg	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	28.3% 113μg	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	121% 109mg	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	Water Convolvulus	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	5.07% 0.046mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	14% 0.32mg	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	18.2% 619mg	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	15% 224mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Water Convolvulus per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Water Convolvulus:

• 7 ounces of Cassava have 2.9 times more Vitamin B1 than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 315 times more Vitamin A, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Cassava.
• Both Cassava and Water Convolvulus provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Water Convolvulus:

• 7 ounces of Cassava have 4.3 times more Copper, 2.4 times more Manganese and 1.9 times more Zinc than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 4.8 times more Calcium, 6.2 times more Iron, 3.4 times more Magnesium, 1.4 times more Phosphorus, 8.1 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Water Convolvulus contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Water Convolvulus lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Water Convolvulus lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 8.4 times more Energy and 12.2 times more Carbohydrate than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 1.9 times more Protein than Raw Cassava.
• Both Cassava and Water Convolvulus offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Water Convolvulus provide inadequate amounts of Energy

Frequently Asked Questions about Cassava VS Water Convolvulus

What are the health benefits of Cassava compared to Water Convolvulus?

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 option for those with gluten sensitivities. On the other hand, Water Convolvulus, also known as water spinach, is rich in vitamins A and C, iron, and antioxidants. Both are nutritious options, but Cassava provides more carbohydrates and fiber, while Water Convolvulus offers more vitamins and minerals. Incorporating a variety of plant-based foods in your diet can help ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Water Convolvulus?

Both cassava and water convolvulus are healthy plant-based foods that can be part of a balanced diet for weight loss. However, the key to losing weight is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Focus on incorporating a variety of nutrient-dense foods, including plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes. Remember to also include regular physical activity for overall health and weight management.

Should I eat more Cassava or more Water Convolvulus 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 water convolvulus 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 recovery. Additionally, ensure you are consuming an adequate amount of calories and staying hydrated to support your training goals.

What is the environmental impact of producing Cassava compared to Water Convolvulus?

Cassava has a lower environmental impact compared to Water Convolvulus. Cassava requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in diverse climates, reducing the need for extensive resources for cultivation.