Comparing Nutrients in 7 ounces Cassava VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Cassava	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	11% 318kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	13% 9.53g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cassava	Chinese Waterchestnuts	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	50% 0.65mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	72% 0.65mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	28.6% 0.66mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Chinese Waterchestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Chinese Waterchestnuts:

• 7 ounces of Cassava have 1.7 times more Vitamin B9 and 5.2 times more Vitamin C than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.6 times more Vitamin B1, 4.2 times more Vitamin B2, 4.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 6.3 times more Vitamin E than Raw Cassava.
• Both Cassava and Chinese Waterchestnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• Both Raw Cassava as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Chinese Waterchestnuts:

• 7 ounces of Cassava have 4.5 times more Iron than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 3.3 times more Copper, 2.3 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Raw Cassava.
• Both Cassava and Chinese Waterchestnuts contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Iron
• Both Raw Cassava as well as Raw Chinese Waterchestnuts lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.6 times more Energy and 1.6 times more Carbohydrate than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 2.8 times more Sugars and 1.7 times more Fiber than Raw Cassava.
• Both Cassava and Chinese Waterchestnuts offer comparable quantities of Protein per seven ounces.
• Both Raw Cassava as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Chinese Waterchestnuts

What are the health benefits of Cassava compared to Chinese Waterchestnuts?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. Chinese water chestnuts, on the other hand, are low in calories and a good source of fiber, potassium, and vitamin B6. Both can be part of a healthy diet, but cassava provides more carbohydrates and vitamin C, while Chinese water chestnuts are lower in calories and higher in vitamin B6.

Can I lose weight easier by eating more Cassava or Chinese Waterchestnuts?

Both cassava and Chinese water chestnuts are starchy vegetables that can be part of a healthy diet when consumed in moderation. However, for weight loss, it is important to focus on overall calorie intake and the balance of macronutrients in your diet. Incorporating a variety of vegetables, fruits, whole grains, legumes, and lean proteins, along with regular physical activity, is key for successful weight loss. It is not recommended to rely solely on cassava or Chinese water chestnuts for weight loss, but rather to include them as part of a balanced diet.

Should I eat more Cassava or more Chinese Waterchestnuts 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 Chinese water chestnuts are not 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 engaging in strength training exercises to promote muscle development.

What is the environmental impact of producing Cassava compared to Chinese Waterchestnuts?

Cassava has a lower environmental impact compared to Chinese water chestnuts due to its lower water and land requirements for cultivation. Cassava is a drought-tolerant crop that can thrive in poor soil conditions, requiring less water and land to grow. In contrast, Chinese water chestnuts are typically grown in wetland areas, which can lead to habitat destruction and water pollution. Overall, choosing cassava over Chinese water chestnuts can help reduce the environmental footprint of food production.