Comparing Nutrients in 7 ounces Sweet Cherries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Sweet Cherries	Cassava	Recommended Dietary Allowance
Energy	4.3% 125kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	24.4% 31.8g	58% 75.5g	130g per day for Men 19-50 years
Sugars	35% 25.4g	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	14.7% 10.7g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cassava	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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% 7.94μg	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	15.4% 14mg	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	0.93% 0.14mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cassava	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.93% 0.71mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	4.28% 1.92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.95% 41.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	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% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet 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 Sweet Cherries vs Cassava:

• 7 ounces of Sweet Cherries have 1.9 times more Vitamin B5 than Cassava.
• While 7 oz of Raw Cassava contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.5 times more Vitamin B3, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Sweet Cherries.
• 7 ounces of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Sweet Cherries as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sweet Cherries vs Cassava:

• 7 ounces of Sweet Cherries have 1.3 times more Iron and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Copper, 1.9 times more Magnesium, 5.5 times more Manganese, 1.3 times more Phosphorus and 4.9 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Cassava contain similar levels of Potassium per seven ounces.
• 7 ounces of Sweet Cherries lack sufficient amounts of Zinc
• Both Raw Sweet 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 Sweet Cherries have 7.5 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 2.5 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Protein than Raw Sweet Cherries.
• Both Sweet Cherries and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sweet Cherries provide inadequate amounts of Protein
• Both Raw Sweet Cherries as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Sweet Cherries VS Cassava

What are the health benefits of Sweet Cherries compared to Cassava?

Sweet cherries are a rich source of antioxidants, vitamins, and minerals such as vitamin C, potassium, and fiber. They can help reduce inflammation, improve heart health, and support healthy digestion. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of nutrients found in sweet cherries. While cassava can be a part of a balanced diet, sweet cherries offer more health benefits due to their nutrient profile.

Can I lose weight easier by eating more Sweet Cherries or Cassava?

You may have an easier time losing weight by incorporating more sweet cherries into your diet rather than cassava. Sweet cherries are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may make it more challenging to lose weight if consumed in large quantities.

Should I eat more Sweet 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 variety of nutrient-dense foods. Sweet cherries are a good source of antioxidants and vitamins, but for muscle growth, it is recommended to prioritize foods high in protein such as cassava. Cassava is a starchy root vegetable that is rich in carbohydrates, which can provide energy for workouts, as well as some protein to support muscle repair and growth. Incorporating a balanced diet that includes a variety of plant-based protein sources, along with regular strength training, will help you achieve your muscle-building goals.

What is the environmental impact of producing Sweet Cherries compared to Cassava?

Sweet cherries have a higher environmental impact compared to cassava due to factors such as water usage, pesticide use, and transportation emissions. Cherries require more water to grow and are often sprayed with pesticides to prevent pests and diseases. Additionally, cherries are typically transported long distances, contributing to carbon emissions. Cassava, on the other hand, is a hardy crop that requires less water and fewer pesticides, making it a more environmentally friendly option.