Comparing Nutrients in 1 kilogram Cassava VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Walnuts	9%	84%	7%

Macro Nutrients

	Cassava	Walnuts	Recommended Dietary Allowance
Energy	55% 1600kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	105% 137g	130g per day for Men 19-50 years
Sugars	23.4% 17g	36% 26g	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	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	176% 67g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Cassava	Walnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	245% 980μg	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	229% 206mg	14.4% 13mg	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	12.7% 1.9mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Walnuts	Recommended Dietary Allowance
Calcium	16% 160mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	1762% 16mg	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	33.8% 2.7mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.6% 270mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	281% 31mg	11mg per day for Men 19-50 years
Water	16% 597g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Walnuts:

• 1 kilogram of Cassava has 15.8 times more Vitamin C than Walnuts.
• While 1 kg of English Walnuts contains 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 6.1 times more Vitamin B6, 3.6 times more Vitamin B9, 3.7 times more Vitamin E and 1.4 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Walnuts have insufficient amounts of Vitamin C
• Both Raw Cassava as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Walnuts:

• 1 kg of English Walnuts contains 6.1 times more Calcium, 15.9 times more Copper, 10.8 times more Iron, 7.5 times more Magnesium, 8.9 times more Manganese, 12.8 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium and 9.1 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 2.8 times more Carbohydrate than Walnuts.
• While 1 kg of English Walnuts contains 4.1 times more Energy, 232.9 times more Fat, 82.8 times more Saturated Fat, 534.1 times more Omega 3, 1190.4 times more Omega 6, 1.5 times more Sugars, 3.7 times more Fiber and 11.2 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6