Comparing Nutrients in 7 ounces Raspberries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Cassava	3%	2%	95%

Macro Nutrients

	Raspberries	Cassava	Recommended Dietary Allowance
Energy	3.56% 103kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	18.2% 23.7g	58% 75.5g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Raspberries	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	5.3% 0.064mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Cassava	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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% 1.37mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	7.58% 0.83mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Cassava per 7 oz

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

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

• 7 ounces of Raspberries have 3.1 times more Vitamin B5, 1.3 times more Vitamin C, 4.6 times more Vitamin E and 4.1 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Raspberries.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Raspberries 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 Raspberries vs Cassava:

• 7 ounces of Raspberries have 1.6 times more Calcium, 2.6 times more Iron, 1.7 times more Manganese, 1.2 times more Zinc and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Potassium than Raw Raspberries.
• Both Raspberries and Cassava contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Raspberries as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have 7.4 times more Omega 3, 2.6 times more Sugars and 3.6 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 3.1 times more Energy and 3.2 times more Carbohydrate than Raw Raspberries.
• Both Raspberries and Cassava offer comparable quantities of Protein per seven ounces.
• 7 ounces of Raspberries provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Raspberries VS Cassava

What are the health benefits of Raspberries compared to Cassava?

Raspberries are a rich source of antioxidants, fiber, and vitamin C, which can help boost the immune system, improve digestion, and support heart health. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same level of vitamins and minerals as raspberries. Overall, raspberries offer more nutritional benefits compared to cassava due to their higher content of essential nutrients.

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

You may have an easier time losing weight by incorporating more raspberries into your diet compared to cassava. Raspberries are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. On the other hand, cassava is higher in calories and carbohydrates, which may make it more challenging to lose weight if consumed in large quantities.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Cassava is a starchy root vegetable that is not particularly high in protein, so it may not be the best choice for muscle building. Raspberries, on the other hand, are a good source of antioxidants and fiber, but they are not a significant source of protein either. To support muscle growth, it would be beneficial to include plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet.

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

Raspberries have a higher environmental impact compared to cassava due to factors such as water usage, pesticide use, and transportation emissions. Raspberries require more water to grow and are often treated with more pesticides compared to cassava. Additionally, raspberries are typically transported over longer distances, contributing to higher carbon emissions. Choosing cassava over raspberries can help reduce your environmental footprint.