Comparing Nutrients in 7 ounces Frozen Red Sour Cherries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Red Sour Cherries	Cassava	Recommended Dietary Allowance
Energy	3.15% 91kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	17% 22g	58% 75.5g	130g per day for Men 19-50 years
Sugars	24.7% 18g	4.65% 3.37g	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	8.36% 3.18g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Cassava	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	13.4% 0.17mg	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	2.5% 9.92μg	13.4% 53.6μg	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	3.75% 3.37mg	45.4% 41mg	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	0.66% 0.099mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Cassava	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22% 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	13% 1.05mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	33% 0.76mg	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	4.54% 31.8mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.68% 173g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Red Sour Cherries VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Red Sour Cherries vs Cassava:

• 7 ounces of Frozen Red Sour Cherries have 44 times more Vitamin A and 1.7 times more Vitamin B5 than Cassava.
• While 7 oz of Raw Cassava contain 2 times more Vitamin B1, 1.4 times more Vitamin B2, 6.2 times more Vitamin B3, 1.3 times more Vitamin B6, 5.4 times more Vitamin B9 and 12.1 times more Vitamin C than Frozen Red Sour Cherries.
• 7 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Frozen Red Sour Cherries as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Frozen Red Sour Cherries vs Cassava:

• 7 ounces of Frozen Red Sour Cherries have 2 times more Iron and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.3 times more Magnesium, 6.7 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 3.4 times more Zinc than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cassava contain similar levels of Copper per seven ounces.
• 7 ounces of Frozen Red Sour Cherries lack sufficient amounts of Zinc
• Both Frozen Red Sour Cherries as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Red Sour Cherries have 3.8 times more Omega 3 and 5.3 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 3.5 times more Energy, 3.5 times more Carbohydrate and 1.5 times more Protein than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Red Sour Cherries provide inadequate amounts of Energy and Protein
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Frozen Red Sour Cherries as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Red Sour Cherries VS Cassava

What are the health benefits of Frozen Red Sour Cherries compared to Cassava?

Frozen red sour cherries are rich in antioxidants, vitamins, and minerals that support heart health, reduce inflammation, and improve sleep quality. On the other hand, cassava is a starchy root vegetable that provides energy but lacks the same level of nutrients as cherries. Overall, frozen red sour cherries offer more health benefits compared to cassava due to their superior nutrient profile.

Can I lose weight easier by eating more Frozen Red Sour Cherries or Cassava?

Both frozen red sour cherries and cassava can be part of a healthy weight loss diet when consumed in moderation. However, cherries are lower in calories and higher in fiber compared to cassava, making them a better choice for weight loss. Cherries also contain antioxidants and vitamins that can support overall health and well-being. Remember, weight loss is best achieved through a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins.

Should I eat more Frozen Red Sour Cherries or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes adequate protein, carbohydrates, and healthy fats. Both frozen red sour cherries and cassava can be part of a well-rounded diet, but for muscle gain, it is recommended to prioritize sources of high-quality protein such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables, including cherries, can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

What is the environmental impact of producing Frozen Red Sour Cherries compared to Cassava?

Producing Frozen Red Sour Cherries typically has a higher environmental impact compared to Cassava due to factors such as water usage, energy consumption, and transportation emissions. Cherries require more resources to grow and harvest, whereas cassava is a more resilient and less resource-intensive crop. Choosing cassava over cherries can help reduce your carbon footprint and support sustainable food choices.