Comparing Nutrients in 7 ounces Mulberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Cassava	3%	2%	95%

Macro Nutrients

	Mulberries	Cassava	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	15% 19.4g	58% 75.5g	130g per day for Men 19-50 years
Sugars	22% 16g	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	8.88% 3.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Cassava	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	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	7.63% 0.099mg	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	2.98% 12μg	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	11.5% 1.73mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Cassava	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	46% 3.67mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	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	10.8% 75.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	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	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Cassava per 7 oz

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

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

• 7 ounces of Mulberries have 2.1 times more Vitamin B2, 1.8 times more Vitamin C, 4.6 times more Vitamin E and 4.1 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Mulberries.
• 7 ounces of Mulberries have insufficient amounts of Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Mulberries 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 Mulberries vs Cassava:

• 7 ounces of Mulberries have 2.4 times more Calcium, 6.9 times more Iron, 1.4 times more Phosphorus and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Copper, 1.4 times more Potassium and 2.8 times more Zinc than Raw Mulberries.
• Both Mulberries and Cassava contain similar levels of Magnesium per seven ounces.
• 7 ounces of Mulberries lack sufficient amounts of Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Mulberries as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mulberries have 4.8 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 3.7 times more Energy and 3.9 times more Carbohydrate than Raw Mulberries.
• Both Mulberries and Cassava offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Mulberries provide inadequate amounts of Energy
• Both Raw Mulberries as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Mulberries VS Cassava

What are the health benefits of Mulberries compared to Cassava?

Mulberries are a rich source of vitamin C, vitamin K, iron, and antioxidants, which can help boost the immune system, improve skin health, and reduce inflammation. On the other hand, cassava is a starchy root vegetable that is high in carbohydrates and provides energy. While both foods have their own nutritional benefits, mulberries offer more vitamins and antioxidants compared to cassava.

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

Both mulberries and cassava can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, mulberries are lower in calories and higher in fiber compared to cassava, making them a more weight-loss-friendly option. Including a variety of fruits and vegetables, along with other whole plant foods, in your diet can help support weight loss by providing essential nutrients and promoting satiety.

Should I eat more Mulberries 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 protein sources. Mulberries are a good source of vitamins and minerals but are not high in protein. Cassava, on the other hand, is also not a significant source of protein. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds in your diet. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

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

Mulberries have a lower environmental impact compared to cassava. Mulberry trees require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, mulberries have a higher yield per acre than cassava, further reducing their environmental footprint.