Comparing Nutrients in 7 ounces Quinces VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Cassava	3%	2%	95%

Macro Nutrients

	Quinces	Cassava	Recommended Dietary Allowance
Energy	3.9% 113kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	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	0.57% 0.097g	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	23.4% 30.4g	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	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Quinces	Cassava	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	1.5% 5.95μg	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	33% 29.8mg	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

	Quinces	Cassava	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	17.4% 1.4mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	11.5% 391mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 166g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Cassava per 7 oz

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

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

• 7 oz of Raw Cassava contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, 9 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Quinces.
• 7 ounces of Quinces have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Quinces as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Quinces vs Cassava:

• 7 ounces of Quinces have 1.3 times more Copper, 2.6 times more Iron and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 8.5 times more Zinc than Raw Quinces.
• 7 ounces of Quinces lack sufficient amounts of Magnesium and Zinc
• Both Raw Quinces as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cassava contain 2.8 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Protein than Raw Quinces.
• Both Quinces and Cassava offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Quinces provide inadequate amounts of Energy and Protein
• Both Raw Quinces as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Quinces VS Cassava

What are the health benefits of Quinces compared to Cassava?

Quinces are rich in fiber, vitamin C, and antioxidants, which can help support digestive health, boost the immune system, and reduce inflammation. On the other hand, cassava is a good source of carbohydrates and provides some minerals like calcium and magnesium. However, cassava should be consumed in moderation due to its high calorie and carbohydrate content. Overall, both quinces and cassava can be part of a healthy vegan diet when consumed in appropriate portions.

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

Both quinces and cassava can be part of a healthy diet for weight loss, but quinces are lower in calories and higher in fiber compared to cassava. Fiber helps you feel full and satisfied, which can aid in weight loss by reducing overall calorie intake. Therefore, incorporating more quinces into your diet may help you lose weight easier compared to cassava.

Should I eat more Quinces 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. Quinces are a good source of fiber and vitamin C, but they are not high in protein. Cassava, on the other hand, is also not a significant source of protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. Remember to also consume an adequate amount of calories to support your training and muscle-building goals.

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

Quinces have a lower environmental impact compared to cassava. Quinces require less water, land, and resources to grow, making them a more sustainable option. Additionally, quinces have a lower carbon footprint and contribute less to greenhouse gas emissions compared to cassava production.