Comparing Nutrients in 7 ounces Green Kiwifruit VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Green Kiwifruit	Cassava	Recommended Dietary Allowance
Energy	4.17% 121kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	22.4% 29g	58% 75.5g	130g per day for Men 19-50 years
Sugars	24.6% 18g	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	12% 8.63g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Cassava	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 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	12.4% 49.6μg	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	204% 184mg	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	19.3% 2.9mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Cassava	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	7.7% 0.62mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	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	9.64% 67.5mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	2.53% 0.28mg	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: Green Kiwifruit VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Green Kiwifruit vs Cassava:

• 7 ounces of Green Kiwifruit have 1.7 times more Vitamin B5, 4.5 times more Vitamin C, 7.7 times more Vitamin E and 21.2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Cassava provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Green Kiwifruit as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Kiwifruit vs Cassava:

• 7 ounces of Green Kiwifruit have 2.1 times more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 3.9 times more Manganese and 2.4 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Cassava contain similar levels of Iron, Magnesium and Potassium per seven ounces.
• 7 ounces of Green Kiwifruit lack sufficient amounts of Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Green Kiwifruit as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 2.5 times more Omega 3, 5.3 times more Sugars and 1.7 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Energy and 2.6 times more Carbohydrate than Raw Green Kiwifruit.
• Both Green Kiwifruit and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Green Kiwifruit as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Kiwifruit VS Cassava

What are the health benefits of Green Kiwifruit compared to Cassava?

Green kiwifruit is a rich source of vitamin C, vitamin K, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. On the other hand, cassava is a starchy root vegetable that is high in carbohydrates but lacks significant amounts of essential vitamins and minerals. Overall, green kiwifruit offers more nutritional benefits compared to cassava due to its higher content of essential nutrients.

Can I lose weight easier by eating more Green Kiwifruit or Cassava?

Green kiwifruit would be a better option for weight loss compared to cassava. Green kiwifruit is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. On the other hand, cassava is higher in calories and carbohydrates, which may not be as beneficial for weight loss. Additionally, green kiwifruit is rich in vitamin C and other nutrients that support overall health and digestion.

Should I eat more Green Kiwifruit 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, vitamins, and minerals. Green kiwifruit is a good source of vitamin C and dietary fiber, but it is not a significant source of protein which is essential for muscle growth. Cassava, on the other hand, is a starchy root vegetable that is also low in protein. To support muscle growth, include plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet along with a variety of fruits and vegetables for overall health and performance.

What is the environmental impact of producing Green Kiwifruit compared to Cassava?

Green kiwifruit production generally has a higher environmental impact compared to cassava production. Kiwifruit cultivation requires more water, pesticides, and fertilizers, as well as transportation due to its perishable nature. On the other hand, cassava is a hardy crop that requires less water and inputs to grow, making it a more environmentally friendly option. Choosing cassava over kiwifruit can help reduce your ecological footprint.