Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Cassava	3%	2%	95%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Cassava	Recommended Dietary Allowance
Energy	222% 6430kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	5308% 85g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	293% 381g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	23.4% 17g	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	187% 71g	47.4% 18g	38g per day for Men 19-50 years
Protein	255% 143g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Cassava	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	434% 5.2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	67.7% 0.88mg	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	228% 910μg	67.5% 270μg	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	15.6% 14mg	229% 206mg	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	60% 9mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Cassava	Recommended Dietary Allowance
Calcium	71% 710mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	111% 1mg	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	321% 25.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	167% 3.84mg	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	470% 3290mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Cassava:

• 1 kilogram of Dry Roasted Walnuts with Salt has 6 times more Vitamin B1, 6.2 times more Vitamin B2, 2.6 times more Vitamin B3, 6 times more Vitamin B6, 3.4 times more Vitamin B9, 4.7 times more Vitamin E and 1.7 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 14.7 times more Vitamin C than Dry Roasted Walnuts with Salt.
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Walnuts with Salt vs Cassava:

• 1 kilogram of Dry Roasted Walnuts with Salt has 4.4 times more Calcium, 14.9 times more Copper, 9.5 times more Iron, 7.2 times more Magnesium, 12.2 times more Phosphorus, 1.7 times more Potassium, 7.1 times more Selenium, 45.9 times more Sodium and 8.8 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 4 times more Energy, 216.8 times more Fat, 72.4 times more Saturated Fat, 499.6 times more Omega 3, 1115.3 times more Omega 6, 2.1 times more Sugars, 3.9 times more Fiber and 10.5 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6