Comparing Nutrients in 7 ounces Feijoa VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Feijoa	4%	6%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Feijoa	Cassava	Recommended Dietary Allowance
Energy	4.17% 121kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	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	23.2% 30g	58% 75.5g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	8.07% 5.85g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Feijoa	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 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	11.4% 45.6μg	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	72.5% 65.3mg	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	2.1% 0.32mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Feijoa	Cassava	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	3.47% 0.28mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	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	5.4% 37.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	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	0.4% 5.95mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Feijoa VS Cassava per 7 oz

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

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

• 7 ounces of Feijoa have 2.2 times more Vitamin B5, 1.6 times more Vitamin C and 1.8 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 14.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Feijoa.
• Both Feijoa and Cassava provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Feijoa have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Feijoa as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Feijoa vs Cassava:

• 7 ounces of Feijoa have 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.8 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 4.6 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 5.7 times more Zinc than Raw Feijoa.
• 7 ounces of Feijoa lack sufficient amounts of Iron and Zinc
• Both Raw Feijoa as well as Raw Cassava lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Feijoa have 4.8 times more Sugars and 3.6 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Energy, 2.5 times more Carbohydrate and 1.9 times more Protein than Raw Feijoa.
• 7 ounces of Feijoa provide inadequate amounts of Protein
• Both Raw Feijoa as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Feijoa VS Cassava

What are the health benefits of Feijoa compared to Cassava?

Feijoa is a good source of vitamin C, fiber, and antioxidants, which can support immune health and digestion. Cassava is rich in carbohydrates and provides energy, but it is lower in essential nutrients compared to feijoa. Both can be part of a balanced vegan diet, but feijoa offers more nutritional benefits.

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

Both feijoa and cassava can be part of a healthy diet, but for weight loss, feijoa would be the better choice. Feijoa is lower in calories and higher in fiber compared to cassava, making it a more suitable option for weight management. Remember, weight loss is best achieved through a balanced diet and regular physical activity.

Should I eat more Feijoa 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 plant-based foods that provide adequate protein, vitamins, and minerals. Both feijoa and cassava are nutritious options, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating these plant-based protein sources into your diet along with a balanced intake of fruits and vegetables will support muscle growth and overall health.

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

Feijoa has a lower environmental impact compared to Cassava in terms of water usage, land usage, and greenhouse gas emissions. Feijoa requires less water and land to grow, and produces fewer greenhouse gas emissions during cultivation. Choosing Feijoa over Cassava can help reduce the environmental footprint of food production.