Comparing Nutrients in 7 ounces Black Currants VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Cassava	3%	2%	95%

Macro Nutrients

	Black Currants	Cassava	Recommended Dietary Allowance
Energy	4.3% 125kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	23.5% 30.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Cassava	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 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	NA	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	399% 359mg	45.4% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Cassava	Recommended Dietary Allowance
Calcium	11% 109mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	38.2% 3.06mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	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: Black Currants VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Black Currants vs Cassava:

• 7 ounces of Black Currants have 3.7 times more Vitamin B5, 8.8 times more Vitamin C and 5.3 times more Vitamin E than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Cassava provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• Both Raw European Black Currants as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Cassava:

• 7 ounces of Black Currants have 3.4 times more Calcium, 5.7 times more Iron, 2.2 times more Phosphorus and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Manganese and 1.3 times more Zinc than Raw European Black Currants.
• Both Black Currants and Cassava contain similar levels of Copper, Magnesium and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 4.2 times more Omega 3 than Cassava.
• While 7 oz of Raw Cassava contain 2.5 times more Energy and 2.5 times more Carbohydrate than Raw European Black Currants.
• Both Black Currants and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw European Black Currants as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Cassava

What are the health benefits of Black Currants compared to Cassava?

Black currants are rich in antioxidants, vitamin C, and fiber, which can help boost the immune system, improve skin health, and support digestion. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of vitamins and minerals found in black currants. Overall, black currants offer more diverse health benefits compared to cassava.

Can I lose weight easier by eating more Black Currants or Cassava?

Black currants are a better choice for weight loss compared to cassava. Black currants are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. On the other hand, cassava is higher in calories and carbohydrates, which may make it harder to lose weight if consumed in large quantities. Additionally, black currants are rich in antioxidants and vitamins, providing more nutritional benefits compared to cassava.

Should I eat more Black Currants 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 plant-based protein sources. Black currants are a good source of antioxidants and vitamin C, but they are not high in protein. Cassava, on the other hand, is a starchy root vegetable that is also not a significant source of protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Black Currants compared to Cassava?

Black currants have a lower environmental impact compared to cassava. Black currants require less water, land, and resources to grow, making them a more sustainable option. Additionally, black currants are rich in antioxidants and vitamin C, making them a nutritious choice for a plant-based diet.