Comparing Nutrients in 7 ounces Medjool Dates VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Cassava	3%	2%	95%

Macro Nutrients

	Medjool Dates	Cassava	Recommended Dietary Allowance
Energy	19% 550kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	58% 75.5g	130g per day for Men 19-50 years
Sugars	182% 132g	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	87.6% 63.5g	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	% 67g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Cassava	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	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	9.16% 0.12mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	7.44% 29.8μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Cassava	Recommended Dietary Allowance
Calcium	12.7% 127mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	22.3% 1.8mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	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	17.6% 123mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	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	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Medjool Dates vs Cassava:

• 7 ounces of Medjool Dates have 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 7.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin C
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Medjool Dates as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Medjool Dates vs Cassava:

• 7 ounces of Medjool Dates have 4 times more Calcium, 3.6 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Zinc than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Manganese than Medjool Dates.
• 7 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medjool Dates have 1.7 times more Energy, 2 times more Carbohydrate, 39.1 times more Sugars, 3.7 times more Fiber and 1.3 times more Protein than Cassava.

Frequently Asked Questions about Medjool Dates VS Cassava

What are the health benefits of Medjool Dates compared to Cassava?

Medjool dates are a good source of fiber, potassium, and antioxidants, which can support heart health, digestion, and overall well-being. On the other hand, cassava is a starchy root vegetable that provides energy but is lower in essential nutrients compared to Medjool dates. Both can be part of a healthy diet, but Medjool dates offer more nutritional benefits.

Can I lose weight easier by eating more Medjool Dates or Cassava?

Both Medjool dates and cassava are calorie-dense foods, so it's important to consume them in moderation if weight loss is your goal. However, Medjool dates are higher in natural sugars and calories compared to cassava, which is a starchy root vegetable. Cassava is a good source of fiber and resistant starch, which can help with satiety and digestion. Ultimately, weight loss is achieved by creating a calorie deficit, so it's important to focus on overall portion control and a balanced diet that includes a variety of nutrient-dense foods.

Should I eat more Medjool Dates 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 that provide adequate protein, carbohydrates, and micronutrients. Medjool dates are a good source of carbohydrates and provide natural sugars for quick energy, but they are low in protein. Cassava, on the other hand, is a starchy root vegetable that can provide carbohydrates for energy but is also low in protein. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet, along with a variety of fruits and vegetables for essential vitamins and minerals.

What is the environmental impact of producing Medjool Dates compared to Cassava?

Medjool Dates have a higher environmental impact compared to Cassava due to the water-intensive nature of date palm cultivation. Cassava, on the other hand, requires less water and can thrive in a variety of environmental conditions, making it a more sustainable option in terms of water usage and environmental impact.