Comparing Nutrients in 7 ounces Pears VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Cassava	3%	2%	95%

Macro Nutrients

	Pears	Cassava	Recommended Dietary Allowance
Energy	3.9% 113kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	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	1.1% 0.18g	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	23.2% 30.2g	58% 75.5g	130g per day for Men 19-50 years
Sugars	26.7% 19.3g	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	17.6% 12.7g	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	% 5.16g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	16% 6.15g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pears	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	2% 0.024mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	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	3.47% 14μg	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	9.5% 8.53mg	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	1.6% 0.24mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Cassava	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	4.47% 0.36mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	3.4% 24mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 167g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears VS Cassava per 7 oz

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

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

• 7 ounces of Pears have 2.3 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 7.3 times more Vitamin B1, 1.8 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.8 times more Vitamin C than Raw Pears.
• 7 ounces of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Pears as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Pears vs Cassava:

• 7 ounces of Pears have 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Iron, 3 times more Magnesium, 8 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 3.4 times more Zinc than Raw Pears.
• Both Pears and Cassava contain similar levels of Copper per seven ounces.
• 7 ounces of Pears lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Pears 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 Pears have 5.7 times more Sugars and 1.7 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 2.8 times more Energy, 2.5 times more Carbohydrate and 3.8 times more Protein than Raw Pears.
• 7 ounces of Pears provide inadequate amounts of Energy and Protein
• Both Raw Pears as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pears VS Cassava

What are the health benefits of Pears compared to Cassava?

Pears are a good source of dietary fiber, vitamin C, and antioxidants, which can help support digestive health, boost the immune system, and reduce inflammation. Cassava, on the other hand, is rich in carbohydrates and provides some minerals like calcium and phosphorus. However, it is lower in fiber and vitamins compared to pears. Overall, pears may offer more health benefits due to their higher nutrient content.

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

You may have an easier time losing weight by incorporating more pears into your diet compared to cassava. Pears are lower in calories and higher in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may make it more challenging to lose weight if consumed in large quantities.

Should I eat more Pears 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. Pears are a good source of fiber and vitamin C, but they are not particularly high in protein. Cassava, on the other hand, is a starchy root vegetable that is also low in protein. To support muscle growth, it is recommended to include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet. Additionally, make sure to eat a balanced diet that provides you with all the essential nutrients needed for muscle recovery and growth.

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

Pears generally have a lower environmental impact compared to cassava. Pears require less water and land to grow, and they have a lower carbon footprint. Cassava, on the other hand, is a more resource-intensive crop that requires more water and land to cultivate. Overall, choosing pears over cassava can help reduce environmental impact.