Comparing Nutrients in 7 ounces American Type Grapes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Cassava	3%	2%	95%

Macro Nutrients

	American Type Grapes	Cassava	Recommended Dietary Allowance
Energy	4.6% 133kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	26% 34g	58% 75.5g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	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	4.7% 1.8g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	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	0.95% 0.048mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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% 7.94μg	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	8.8% 7.94mg	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	2.5% 0.38mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Cassava	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	7.2% 0.58mg	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	62% 1.42mg	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	2.83% 20mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	0.72% 0.079mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.36% 161g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of American Type Grapes vs Cassava:

• 7 ounces of American Type Grapes have 1.3 times more Vitamin B6 and 7.7 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 2.8 times more Vitamin B3, 4.5 times more Vitamin B5, 6.8 times more Vitamin B9 and 5.2 times more Vitamin C than Raw American Type Grapes.
• Both American Type Grapes and Cassava provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of American Type Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw American Type Grapes 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 American Type Grapes vs Cassava:

• 7 ounces of American Type Grapes have 1.9 times more Manganese and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.5 times more Copper, 4.2 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium and 8.5 times more Zinc than Raw American Type Grapes.
• Both American Type Grapes and Cassava contain similar levels of Iron per seven ounces.
• 7 ounces of American Type Grapes lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw American Type Grapes as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of American Type Grapes have 9.6 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 2.4 times more Energy, 2.2 times more Carbohydrate, 2 times more Fiber and 2.2 times more Protein than Raw American Type Grapes.
• 7 ounces of American Type Grapes provide inadequate amounts of Protein
• Both Raw American Type Grapes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about American Type Grapes VS Cassava

What are the health benefits of American Type Grapes compared to Cassava?

American type grapes are rich in antioxidants, vitamins, and minerals that support heart health, immune function, and overall well-being. They also contain resveratrol, which has been linked to various health benefits. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of nutrients found in grapes. Overall, American type grapes offer more health benefits compared to cassava due to their higher nutrient content.

Can I lose weight easier by eating more American Type Grapes or Cassava?

Both American type grapes and cassava can be part of a healthy diet for weight loss, but grapes are lower in calories and higher in water content, making them a more weight-loss-friendly option. Cassava is higher in calories and carbohydrates, so it should be consumed in moderation if weight loss is the goal. Remember that weight loss ultimately comes down to creating a calorie deficit, so be mindful of portion sizes and overall calorie intake regardless of the specific foods you choose to eat.

Should I eat more American Type Grapes 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 balanced diet that includes a variety of plant-based protein sources. Both American Type Grapes and Cassava are not significant sources of protein, which is essential for muscle growth. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle development.

What is the environmental impact of producing American Type Grapes compared to Cassava?

American Type Grapes require more water, pesticides, and fertilizers to grow compared to Cassava. Additionally, grapes have a higher carbon footprint due to transportation and refrigeration needs. Cassava, on the other hand, is a hardy crop that requires less water and inputs to grow, making it a more sustainable option with lower environmental impact.