Comparing Nutrients in 7 ounces Pummelo VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Cassava	3%	2%	95%

Macro Nutrients

	Pummelo	Cassava	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	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	5.22% 2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pummelo	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	5.62% 0.067mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	NA	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	135% 121mg	45.4% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Cassava	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	2.73% 0.22mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	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	4.8% 33.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	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	4.78% 177g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Cassava per 7 oz

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

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

• 7 ounces of Pummelo have 3 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Pummelo.
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pummelo vs Cassava:

• 7 ounces of Pummelo have 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.1 times more Copper, 2.5 times more Iron, 3.5 times more Magnesium, 22.6 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 4.3 times more Zinc than Raw Pummelo.
• 7 ounces of Pummelo lack sufficient amounts of Iron, Magnesium, Manganese and Zinc
• Both Raw Pummelo as well as Raw Cassava lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cassava contain 4.2 times more Energy, 4 times more Carbohydrate, 1.8 times more Fiber and 1.8 times more Protein than Raw Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Pummelo VS Cassava

What are the health benefits of Pummelo compared to Cassava?

Pummelo is a citrus fruit rich in vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Cassava, on the other hand, is a starchy root vegetable high in carbohydrates and low in protein and other essential nutrients. While cassava can provide energy, pummelo offers a wider range of health benefits due to its nutrient profile.

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

You can lose weight easier by eating more pummelo as it is lower in calories and higher in fiber compared to cassava. Pummelo is a great choice for weight loss due to its high water content and vitamin C content, which can help boost metabolism and promote satiety.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Pummelo is a fruit that is low in protein, while cassava is a starchy root vegetable that also lacks significant protein content. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, and seeds into your diet. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

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

Pummelo has a higher environmental impact compared to cassava due to factors such as water usage, land usage, and greenhouse gas emissions associated with its production. Cassava is a more sustainable option as it requires less water and land to grow, making it a more environmentally friendly choice.