Comparing Nutrients in 7 ounces Frozen Nance VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Nance	Cassava	Recommended Dietary Allowance
Energy	5% 145kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	58% 75.5g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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% 9.4g	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	% 7.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39% 15g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	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	2.5% 0.03mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	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	3.97% 16μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.5% 2.5mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Cassava	Recommended Dietary Allowance
Calcium	9.13% 91mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	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	9.43% 0.75mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	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	14.2% 484mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	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	1.62% 0.18mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.33% 160g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Nance vs Cassava:

• 7 ounces of Frozen Nance have 1.7 times more Vitamin B5, 4.5 times more Vitamin C, 6.6 times more Vitamin E and 6.3 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Frozen Nance.
• 7 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Nance as well as Raw Cassava have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Frozen Nance vs Cassava:

• 7 ounces of Frozen Nance have 2.9 times more Calcium, 1.4 times more Iron and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.4 times more Copper, 1.5 times more Manganese, 2.7 times more Phosphorus and 3.8 times more Zinc than Frozen Nance.
• Both Frozen Nance and Cassava contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Frozen Nance lack sufficient amounts of Phosphorus and Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Frozen Nance as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Nance have 4.9 times more Sugars and 4.2 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Energy, 2.2 times more Carbohydrate and 2.1 times more Protein than Frozen Nance.
• 7 ounces of Frozen Nance provide inadequate amounts of Protein

Frequently Asked Questions about Frozen Nance VS Cassava

What are the health benefits of Frozen Nance compared to Cassava?

Frozen nance is a small, yellow fruit that is high in vitamin C, fiber, and antioxidants, which can help boost the immune system, aid in digestion, and protect against chronic diseases. On the other hand, cassava is a starchy root vegetable that is a good source of energy but lacks the same level of vitamins and minerals as nance. Both can be part of a healthy diet, but nance may offer more nutritional benefits overall.

Can I lose weight easier by eating more Frozen Nance or Cassava?

Both frozen nance and cassava can be part of a healthy weight loss diet when consumed in moderation. However, it's important to focus on overall calorie intake, portion sizes, and the balance of nutrients in your meals. Incorporating a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins can help support weight loss efforts while providing essential nutrients for overall health. Remember to also include regular physical activity for best results.

Should I eat more Frozen Nance or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Both frozen nance and cassava are not particularly high in protein. Instead, consider incorporating plant-based protein sources such as beans, lentils, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth and recovery.

What is the environmental impact of producing Frozen Nance compared to Cassava?

Both frozen nance and cassava are plant-based foods, so they have a lower environmental impact compared to animal products. However, the environmental impact of producing frozen nance may be lower than cassava due to factors such as water usage, land use, and greenhouse gas emissions associated with each crop. It is important to consider factors such as transportation and packaging when assessing the overall environmental impact of these foods.