Comparing Nutrients in 7 ounces Cassava VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Yautia	6%	3%	91%

Macro Nutrients

	Cassava	Yautia	Recommended Dietary Allowance
Energy	14.4% 318kcal	8.84% 194kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the Dietary Guidelines 2020.
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.46% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	36% 47g	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	7.83% 2.98g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	4.8% 2.7g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Yautia	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	14.4% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	7.33% 0.095mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	10.6% 1.7mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	4.25% 0.21mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	13.4% 0.17mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	13.4% 53.6μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	45.4% 41mg	11.5% 10.3mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Cassava	Yautia	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.8% 18mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	22% 0.2mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	24.3% 1.94mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	33% 0.76mg	16% 0.37mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	14.5% 101mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	16% 538mg	35% 1187mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	1.85% 27.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	6.13% 0.67mg	9.02% 0.99mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	3.2% 118g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Yautia per 7 oz

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

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

• 7 ounces of Cassava have 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 4 times more Vitamin C than Yautia .
• While 7 oz of Raw Yautia contain 2 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Yautia provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Raw Cassava as well as Raw Yautia have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Yautia :

• 7 ounces of Cassava have 2.1 times more Manganese than Yautia .
• While 7 oz of Raw Yautia contain 2.6 times more Copper, 3.6 times more Iron, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Raw Cassava.
• Both Cassava and Yautia contain similar levels of Magnesium per seven ounces.
• Both Raw Cassava as well as Raw Yautia 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 Yautia .
• Both Cassava and Yautia offer comparable quantities of Fiber and Protein per seven ounces.

Frequently Asked Questions about Cassava VS Yautia

What are the health benefits of Cassava compared to Yautia ?

Both cassava and yautia are starchy root vegetables that can be part of a healthy vegan diet. Cassava is a good source of carbohydrates and fiber, which can help with digestion and provide sustained energy. Yautia, on the other hand, is rich in vitamins and minerals such as vitamin C, magnesium, and potassium. Both vegetables can be beneficial for overall health when included in a balanced diet.

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

Both cassava and yautia are starchy root vegetables that can be part of a healthy diet, but they are not necessarily the best choices for weight loss. To lose weight more easily, focus on incorporating a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet. These foods are generally lower in calories and higher in fiber, which can help you feel fuller for longer and support weight loss. Additionally, be mindful of portion sizes and aim to include a balance of nutrients in your meals for overall health and weight management.

Should I eat more Cassava or more Yautia to gain more muscles while training consistently?

Both cassava and yautia are starchy root vegetables that can be part of a balanced vegan diet to support muscle growth. However, for optimal muscle gain, it is important to focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, incorporating a variety of fruits and vegetables will provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery. Remember to also stay hydrated and consume an adequate amount of calories to support your training regimen.

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

Both cassava and yautia are root vegetables that are relatively low in environmental impact compared to animal products. However, cassava tends to have a slightly lower environmental impact than yautia due to its higher yield per acre of land and lower water and fertilizer requirements. Both are good options for sustainable plant-based eating.