Comparing Nutrients in 7 ounces Mangos VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Mangos	Cassava	Recommended Dietary Allowance
Energy	4.1% 119kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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% 29.7g	58% 75.5g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	13% 9.3g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Mangos	Cassava	Recommended Dietary Allowance
Vitamin A	12% 107μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	21.3% 85.3μg	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	80.3% 72.2mg	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	12% 1.8mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Cassava	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	3.97% 0.32mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	5.44% 0.13mg	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	3.97% 27.8mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	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	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.48% 166g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Cassava per 7 oz

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

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

• 7 ounces of Mangos have 54 times more Vitamin A, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 1.8 times more Vitamin C, 4.7 times more Vitamin E and 2.2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Mangos.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Mangos as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Cassava:

• 7 ounces of Mangos have 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Iron, 2.1 times more Magnesium, 6.1 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 3.8 times more Zinc than Raw Mangos.
• Both Mangos and Cassava contain similar levels of Copper per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Zinc
• Both Raw Mangos 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 Mangos have 3 times more Omega 3 and 8 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 2.7 times more Energy, 2.5 times more Carbohydrate and 1.7 times more Protein than Raw Mangos.
• Both Mangos and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Mangos provide inadequate amounts of Protein
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Mangos as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Mangos VS Cassava

What are the health benefits of Mangos compared to Cassava?

Mangos are rich in vitamin C, vitamin A, and fiber, which can support a healthy immune system, vision, and digestion. On the other hand, cassava is a good source of carbohydrates but lacks the same level of vitamins and minerals as mangos. Overall, mangos offer more diverse health benefits compared to cassava.

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

Both mangos and cassava can be part of a healthy diet, but when it comes to weight loss, mangos may be the better choice. Mangos are lower in calories and higher in fiber compared to cassava, making them a more weight-loss-friendly option. Additionally, mangos are a good source of vitamins and antioxidants, which can support overall health and weight management. Remember, weight loss is ultimately influenced by overall calorie intake and expenditure, so it's important to focus on a balanced diet and regular physical activity for best results.

Should I eat more Mangos 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 foods that are rich in protein, vitamins, and minerals. While both mangos and cassava are nutritious foods, cassava is a starchy root vegetable that is lower in protein compared to other plant-based sources. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet. Additionally, incorporating a variety of fruits and vegetables like mangos can provide essential vitamins and antioxidants to support overall health and performance.

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

Mango production generally has a higher environmental impact compared to cassava due to factors such as water usage, pesticide use, and transportation emissions. However, both crops can be grown sustainably with proper farming practices in place. It is important to consider factors such as soil health, water conservation, and biodiversity preservation when assessing the environmental impact of any crop.