Comparing Nutrients in 7 ounces Papayas VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Cassava	3%	2%	95%

Macro Nutrients

	Papayas	Cassava	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	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	16.5% 21.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	10.2% 7.4g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	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	1.67% 0.93g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Papayas	Cassava	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	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	4.43% 0.71mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	18.4% 73.4μg	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	134% 121mg	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	3.97% 0.6mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Cassava	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	6.2% 0.5mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	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	10.6% 361mg	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	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.72% 175g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Papayas VS Cassava per 7 oz

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

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

• 7 ounces of Papayas have 47 times more Vitamin A, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9, 3 times more Vitamin C, 1.6 times more Vitamin E and 1.4 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Papayas.
• 7 ounces of Papayas have insufficient amounts of Vitamin B1
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Papayas as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Papayas vs Cassava:

• 7 ounces of Papayas have 1.3 times more Calcium and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Copper, 9.6 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium and 4.3 times more Zinc than Raw Papayas.
• Both Papayas and Cassava contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Papayas lack sufficient amounts of Manganese, Phosphorus and Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Papayas as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Papayas have 2.8 times more Omega 3 and 4.6 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 3.7 times more Energy, 3.5 times more Carbohydrate and 2.9 times more Protein than Raw Papayas.
• Both Papayas and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Papayas provide inadequate amounts of Energy and Protein
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Papayas as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Papayas VS Cassava

What are the health benefits of Papayas compared to Cassava?

Papayas are a rich source of vitamin C, vitamin A, and fiber, which can support immune function, eye health, and digestion. On the other hand, cassava is a starchy root vegetable that provides energy but is lower in essential nutrients compared to papayas. Overall, papayas offer more vitamins and minerals that are beneficial for overall health compared to cassava.

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

Papayas are a better choice for weight loss compared to cassava. Papayas are low in calories, high in fiber, and rich in vitamins and minerals, making them a great option for promoting weight loss. On the other hand, cassava is higher in calories and carbohydrates, which may not be as beneficial for weight loss. Incorporating papayas into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Papayas 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. Papayas are a good source of vitamin C and antioxidants but are not high in protein. Cassava, on the other hand, is a starchy root vegetable that is also not a significant source of protein. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet.

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

Papayas generally have a higher environmental impact compared to cassava due to the intensive farming practices required for papaya cultivation, including the use of pesticides, fertilizers, and water. Cassava, on the other hand, is a hardy crop that requires less water and inputs to grow, making it a more sustainable option in terms of environmental impact.