Comparing Nutrients in 7 ounces Pomegranates VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Cassava	3%	2%	95%

Macro Nutrients

	Pomegranates	Cassava	Recommended Dietary Allowance
Energy	5.68% 165kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	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	0.92% 0.16g	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	28.5% 37g	58% 75.5g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Cassava	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	7.44% 0.6mg	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	10.3% 0.24mg	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	10.2% 71.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.18% 155g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Cassava per 7 oz

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

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

• 7 ounces of Pomegranates have 3.5 times more Vitamin B5, 1.4 times more Vitamin B9, 3.2 times more Vitamin E and 8.6 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B3 and 2 times more Vitamin C than Raw Pomegranates.
• Both Pomegranates and Cassava provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin B3
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Pomegranates as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Cassava:

• 7 ounces of Pomegranates have 1.6 times more Copper, 1.3 times more Phosphorus and 1.3 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Magnesium and 3.2 times more Manganese than Raw Pomegranates.
• Both Pomegranates and Cassava contain similar levels of Iron, Potassium and Zinc per seven ounces.
• Both Raw Pomegranates 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 Pomegranates have 8 times more Sugars, 2.2 times more Fiber and 1.2 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 1.9 times more Energy and 2 times more Carbohydrate than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pomegranates VS Cassava

What are the health benefits of Pomegranates compared to Cassava?

Pomegranates are rich in antioxidants, vitamins, and minerals, which can help reduce inflammation, improve heart health, and support digestion. Cassava, on the other hand, is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of nutrients as pomegranates. Overall, pomegranates offer more health benefits due to their higher nutrient content.

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

Both pomegranates and cassava can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, pomegranates are lower in calories and higher in fiber, making them a great choice for weight loss. They can help you feel full and satisfied while providing essential nutrients. Cassava, on the other hand, is higher in calories and carbohydrates, so it should be consumed in moderation if you are trying to lose weight. Ultimately, focusing on a balanced diet with a variety of fruits and vegetables, along with regular physical activity, is key for successful weight loss.

Should I eat more Pomegranates 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. Pomegranates are a good source of antioxidants and vitamins, but they 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, seitan, nuts, seeds, and whole grains in your diet.

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

Pomegranates have a higher environmental impact compared to cassava due to the higher water and land resources required for their cultivation. Additionally, pomegranates are typically grown in regions that may require more irrigation, leading to potential water scarcity issues. Cassava, on the other hand, is a more resilient crop that can thrive in diverse environmental conditions with less water and land resources needed for cultivation.