Comparing Nutrients in 7 ounces Red Currants VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Red Currants	9%	3%	88%
Cassava	3%	2%	95%

Macro Nutrients

	Red Currants	Cassava	Recommended Dietary Allowance
Energy	3.83% 111kcal	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	0.11% 0.034g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	21% 27.4g	58% 75.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.66% 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	% 6.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	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

	Red Currants	Cassava	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	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	1.24% 0.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	3.97% 16μg	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	90% 81.4mg	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	1.32% 0.2mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Currants	Cassava	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	25% 2mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	12.5% 87.3mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	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	4.15% 0.46mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 167g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Currants VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Red 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 Red Currants vs Cassava:

• 7 ounces of Red Currants have 2 times more Vitamin C and 5.8 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Vitamin B1, 8.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Red And White Currants.
• Both Red Currants and Cassava provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Red And White Currants as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Currants vs Cassava:

• 7 ounces of Red Currants have 2.1 times more Calcium, 3.7 times more Iron, 1.6 times more Phosphorus and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Magnesium, 2.1 times more Manganese and 1.5 times more Zinc than Raw Red And White Currants.
• Both Red Currants and Cassava contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Red And White Currants as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Currants have 2.1 times more Omega 3, 4.3 times more Sugars and 2.4 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 2.9 times more Energy and 2.8 times more Carbohydrate than Raw Red And White Currants.
• Both Red Currants and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Red Currants provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Red And White Currants as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Red Currants VS Cassava

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

Red currants are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and reduce inflammation. Cassava, on the other hand, is a starchy root vegetable that is high in carbohydrates and low in protein and other essential nutrients. In terms of health benefits, red currants are a more nutrient-dense option compared to cassava.

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

Both red currants and cassava can be part of a healthy weight loss diet due to their low calorie content and high fiber content. However, red currants are lower in calories and higher in fiber compared to cassava, making them a better choice for weight loss. Additionally, red currants are rich in antioxidants and vitamins, which can support overall health and well-being during weight loss.

Should I eat more Red 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. Red currants are a good source of antioxidants and vitamin C, but they are not high in protein. Cassava is also not a significant source of protein. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

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

Red currants have a lower environmental impact compared to cassava in terms of water usage, land usage, and greenhouse gas emissions. Red currants require less water and land to grow, and they have a smaller carbon footprint due to their lower energy input during production. Additionally, red currants are typically grown in temperate regions, which reduces the need for extensive irrigation compared to cassava, which is often grown in tropical regions. Overall, choosing red currants over cassava can help reduce environmental impact.