Comparing Nutrients in 7 ounces Pineapple VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Cassava	3%	2%	95%

Macro Nutrients

	Pineapple	Cassava	Recommended Dietary Allowance
Energy	3.42% 99kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	20% 26g	58% 75.5g	130g per day for Men 19-50 years
Sugars	27% 19.5g	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	5.8% 4.2g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Cassava	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	8.93% 35.7μg	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	105% 95mg	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	0.26% 0.04mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Cassava	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	7.2% 0.58mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.27% 16mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	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	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Cassava per 7 oz

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

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

• 7 ounces of Pineapple have 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Pineapple.
• Both Pineapple and Cassava provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Pineapple as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pineapple vs Cassava:

• 7 ounces of Pineapple have 2.4 times more Manganese and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Magnesium, 3.4 times more Phosphorus, 2.5 times more Potassium and 2.8 times more Zinc than Raw Pineapple.
• Both Pineapple and Cassava contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Pineapple lack sufficient amounts of Phosphorus and Zinc
• Both Raw Pineapple 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 Pineapple have 5.8 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 3.2 times more Energy, 2.9 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Raw Pineapple.
• 7 ounces of Pineapple provide inadequate amounts of Energy and Protein
• Both Raw Pineapple as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pineapple VS Cassava

What are the health benefits of Pineapple compared to Cassava?

Pineapple is a good source of vitamin C, manganese, and antioxidants which support immune function and reduce inflammation. Cassava is rich in carbohydrates but lacks significant vitamins and minerals. Pineapple is a healthier choice due to its nutrient content and health benefits.

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

Both pineapple and cassava can be part of a healthy diet for weight loss, but pineapple may be a better choice due to its lower calorie content and higher water and fiber content. Pineapple is also a good source of vitamin C and other nutrients that can support weight loss. However, it's important to focus on overall dietary patterns and portion sizes rather than relying on a single food for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Pineapple 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. While both pineapple and cassava are nutritious foods, cassava is a better choice for muscle building as it is a starchy root vegetable that provides carbohydrates for energy and some protein. Additionally, incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

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

Pineapple production generally has a higher environmental impact compared to cassava due to factors such as water usage, pesticide use, and transportation emissions. Pineapple cultivation often requires more water and pesticides, leading to potential water pollution and soil degradation. Additionally, pineapples are typically grown in tropical regions and need to be transported long distances, contributing to carbon emissions. Cassava, on the other hand, is a hardy crop that can thrive in diverse climates with minimal inputs, making it a more environmentally friendly option.