Comparing Nutrients in 7 ounces Elderberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Elderberries	Cassava	Recommended Dietary Allowance
Energy	5% 145kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	28% 36.5g	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	36.6% 14g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Cassava	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	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	6.2% 0.99mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	2.98% 12μg	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	79.4% 71.4mg	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	NA	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

	Elderberries	Cassava	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	39.7% 3.18mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	11% 77.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	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	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.3% 158g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Elderberries vs Cassava:

• 7 ounces of Elderberries have 30 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin B3 and 4.5 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Cassava provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Raw Cassava have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Elderberries vs Cassava:

• 7 ounces of Elderberries have 2.4 times more Calcium, 5.9 times more Iron, 1.4 times more Phosphorus and 1.3 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.6 times more Copper, 4.2 times more Magnesium and 3.1 times more Zinc than Raw Elderberries.
• Both Elderberries and Cassava contain similar levels of Potassium per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Elderberries as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Elderberries have 5 times more Omega 3 and 3.9 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Protein than Raw Elderberries.
• 7 ounces of Elderberries provide inadequate amounts of Protein
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Elderberries VS Cassava

What are the health benefits of Elderberries compared to Cassava?

Elderberries are rich in antioxidants, vitamins, and minerals that can help boost the immune system, reduce inflammation, and improve heart health. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates and fiber, but lacks the same level of vitamins and minerals as elderberries. Overall, elderberries may offer more diverse health benefits compared to cassava due to their nutrient profile.

Can I lose weight easier by eating more Elderberries or Cassava?

Both elderberries and cassava are healthy plant-based foods, but neither one is a magic weight loss solution on its own. To lose weight effectively, focus on creating a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Additionally, be mindful of portion sizes and aim to incorporate regular physical activity into your routine.

Should I eat more Elderberries 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. Elderberries and cassava are not significant sources of protein, so it would be more beneficial to include protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet to support muscle growth. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to provide your body with the necessary nutrients for optimal performance and recovery.

What is the environmental impact of producing Elderberries compared to Cassava?

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