Comparing Nutrients in 7 ounces Java-plum VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Cassava	3%	2%	95%

Macro Nutrients

	Java-plum	Cassava	Recommended Dietary Allowance
Energy	4.1% 119kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	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	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Java-plum	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	1.83% 0.024mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	NA	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	31.5% 28.4mg	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

	Java-plum	Cassava	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.7% 0.38mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	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	4.8% 33.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	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	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.46% 165g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Java-plum vs Cassava:

• 7 oz of Raw Cassava contain 14.5 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Java-plum vs Cassava:

• 7 ounces of Java-plum have 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus and 3.4 times more Potassium than Raw Java-plum.
• Both Raw Java-plum as well as Raw Cassava lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cassava contain 2.7 times more Energy, 2.4 times more Carbohydrate and 1.9 times more Protein than Raw Java-plum.
• 7 ounces of Java-plum provide inadequate amounts of Protein

Frequently Asked Questions about Java-plum VS Cassava

What are the health benefits of Java-plum compared to Cassava?

Java-plum, also known as Jamun, is a fruit rich in antioxidants, vitamins, and minerals that can help improve digestion, boost immunity, and regulate blood sugar levels. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of nutrients and health benefits as Java-plum. In terms of health benefits, Java-plum would be a better choice due to its higher nutritional value and potential positive impact on overall health.

Can I lose weight easier by eating more Java-plum or Cassava?

Both java-plum and cassava can be part of a healthy vegan diet, but for weight loss, it's important to focus on overall calorie intake and balance. Java-plum is a low-calorie fruit that can be a good option for snacking, while cassava is a starchy root vegetable that is higher in calories. To lose weight easier, it's recommended to focus on a variety of whole plant foods, including plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes and overall calorie intake.

Should I eat more Java-plum or more Cassava to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Java-plum is a fruit that is not particularly high in protein, so it may not be the best choice for muscle building. Cassava, on the other hand, is a starchy root vegetable that is also not a significant source of protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. Additionally, ensure you are consuming enough calories and getting adequate rest to support muscle recovery and growth.

What is the environmental impact of producing Java-plum compared to Cassava?

The environmental impact of producing Java-plum is generally lower compared to Cassava. Java-plum requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Java-plum trees can help improve soil health and biodiversity, further reducing their environmental footprint.