Comparing Nutrients in 7 ounces Plums VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Plums	Cassava	Recommended Dietary Allowance
Energy	3.15% 91kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	17.4% 22.7g	58% 75.5g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	8.4% 6.1g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	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	2.5% 1.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Plums	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	4.63% 0.056mg	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	5.17% 0.83mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	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	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	21% 19mg	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	3.44% 0.52mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Cassava	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	4.2% 0.34mg	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	4.5% 0.1mg	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	4.54% 31.8mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	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	1.8% 0.2mg	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: Plums VS Cassava per 7 oz

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

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

• 7 ounces of Plums have 1.3 times more Vitamin B5 and 3.4 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 5.4 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Plums.
• 7 ounces of Plums have insufficient amounts of Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Plums 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 Plums vs Cassava:

• 7 ounces of Plums have 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 7.4 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 3.4 times more Zinc than Raw Plums.
• 7 ounces of Plums lack sufficient amounts of Magnesium and Zinc
• Both Raw Plums 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 Plums have 5.8 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 3.5 times more Energy, 3.3 times more Carbohydrate, 1.3 times more Fiber and 1.9 times more Protein than Raw Plums.
• 7 ounces of Plums provide inadequate amounts of Energy and Protein
• Both Raw Plums as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Plums VS Cassava

What are the health benefits of Plums compared to Cassava?

Plums are a good source of vitamins, minerals, and antioxidants, which can help improve digestion, boost immunity, and support heart health. On the other hand, cassava is a starchy root vegetable that is rich in carbohydrates but lacks the same level of vitamins and minerals as plums. In terms of health benefits, plums are generally considered to be a more nutrient-dense option compared to cassava.

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

Both plums and cassava can be part of a healthy diet for weight loss, but plums are lower in calories and higher in fiber, making them a better choice for weight loss. The fiber in plums can help you feel full and satisfied, which may help you eat fewer calories overall. Additionally, the natural sugars in plums can help satisfy sweet cravings in a healthier way. However, it's important to focus on overall dietary patterns and portion sizes for weight loss, rather than just one specific food.

Should I eat more Plums or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both plums and cassava are nutritious options, but for muscle building, it is recommended to focus on protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating these plant-based protein sources into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

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

Plums have a higher environmental impact compared to cassava due to factors such as water usage, pesticide use, and transportation emissions. Plums require more water to grow and are often treated with pesticides, which can harm the environment. Additionally, transporting plums over long distances can contribute to greenhouse gas emissions. Cassava, on the other hand, is a hardy crop that requires less water and fewer pesticides to grow, making it a more environmentally friendly option.