Comparing Nutrients in 7 ounces Traditional Pineapple VS Cassava

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Cassava	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	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	18% 23.5g	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	5.3% 3.85g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Traditional 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% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	5.46% 22μg	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	37.3% 33.5mg	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	NA	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

	Traditional Pineapple	Cassava	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	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	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	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	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	2.55% 18mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	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	0.13% 2mg	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	4.68% 173g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Traditional Pineapple VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Traditional 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 Traditional Pineapple vs Cassava:

• 7 ounces of Traditional Pineapple have 1.8 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.5 times more Vitamin B9 than Traditional Raw Pineapple.
• Both Traditional Pineapple and Cassava provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• Both Traditional Raw Pineapple as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Traditional Pineapple vs Cassava:

• 7 ounces of Traditional Pineapple have 4.1 times more Manganese and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Magnesium, 3 times more Phosphorus, 2.2 times more Potassium and 4.3 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Pineapple and Cassava contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Traditional Pineapple lack sufficient amounts of Phosphorus and Zinc
• Both Traditional 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 Traditional Pineapple have 4.9 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 3.6 times more Energy, 3.2 times more Carbohydrate and 2.5 times more Protein than Traditional Raw Pineapple.
• 7 ounces of Traditional Pineapple provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Traditional Pineapple VS Cassava

What are the health benefits of Traditional Pineapple compared to Cassava?

Both traditional pineapple and cassava offer unique health benefits. Traditional pineapple is a good source of vitamin C, manganese, and antioxidants, which can support immune health and reduce inflammation. On the other hand, cassava is rich in carbohydrates and fiber, providing sustained energy and promoting digestive health. Both foods can be part of a balanced vegan diet, offering different nutrients to support overall health.

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

Both pineapple and cassava can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, pineapple is lower in calories and higher in water content compared to cassava, making it a better option for weight loss. Additionally, pineapple contains an enzyme called bromelain which may aid in digestion and help with weight loss efforts. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control.

Should I eat more Traditional 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. Traditional pineapple is a good source of vitamin C and antioxidants, but it is not a significant source of protein. Cassava, on the other hand, is a starchy root vegetable that is also low in 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 Traditional Pineapple compared to Cassava?

Traditional pineapple production typically requires more water, pesticides, and fertilizers compared to cassava. Cassava is a hardy crop that can thrive in diverse environments with minimal inputs, making it a more environmentally friendly option. Additionally, cassava has a lower carbon footprint and can help promote sustainable agriculture practices.