Comparing Nutrients in 7 ounces Nectarines VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Nectarines	Cassava	Recommended Dietary Allowance
Energy	3% 87.3kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16% 21g	58% 75.5g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 9.66g	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	3.76% 2.1g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Cassava	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	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	10% 1.53mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Cassava	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	6.95% 0.56mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	7.37% 51.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	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: Nectarines VS Cassava per 7 oz

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

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

• 7 ounces of Nectarines have 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.1 times more Vitamin E than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Nectarines.
• 7 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• Both Raw Nectarines as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Nectarines vs Cassava:

• 7 ounces of Nectarines have 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.3 times more Magnesium, 7.1 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Raw Nectarines.
• Both Nectarines and Cassava contain similar levels of Copper, Iron and Phosphorus per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Zinc
• Both Raw Nectarines 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 Nectarines have 4.6 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 3.6 times more Energy, 3.6 times more Carbohydrate and 1.3 times more Protein than Raw Nectarines.
• Both Nectarines and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Nectarines provide inadequate amounts of Energy and Protein
• Both Raw Nectarines as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Nectarines VS Cassava

What are the health benefits of Nectarines compared to Cassava?

Nectarines are a good source of vitamin C, fiber, and antioxidants which can help support immune function, digestion, and overall health. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of vitamins and minerals as nectarines. Overall, nectarines may offer more nutritional benefits compared to cassava in terms of vitamins and antioxidants.

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

You can lose weight easier by eating more nectarines as they are lower in calories and higher in fiber compared to cassava. Nectarines are also a good source of vitamins and minerals that can support weight loss and overall health.

Should I eat more Nectarines 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. Nectarines are a delicious fruit but are not a significant source of protein. Cassava, on the other hand, is a starchy root vegetable that also does not provide a substantial amount of protein. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

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

Producing nectarines generally has a higher environmental impact compared to cassava. Nectarines require more water, pesticides, and land to grow, contributing to water scarcity, pesticide pollution, and deforestation. Cassava is a more sustainable option as it is a hardy crop that requires less water and pesticides to cultivate.