Comparing Nutrients in 500 calories Cassava VS Black Walnuts

Weight per 500 calories

• Cassava: 313g
• Black Walnuts: 80.8g

Dried Black Walnuts have 3.9 times more energy per unit of mass than Raw Cassava, which is very high in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Cassava or Black Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Cassava	Black Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	49.4% 48g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	160% 27.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	1.23% 0.89g	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	0.056% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	15% 5.63g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	3.84% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	2.37% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	36.2% 0.47mg	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	21% 84.4μg	6.26% 25μg	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	71.5% 64.4mg	1.53% 1.37mg	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	3.96% 0.59mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Black Walnuts	Recommended Dietary Allowance
Calcium	5% 50mg	4.93% 49.3mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	122% 1.1mg	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	10.5% 0.84mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	38.7% 162mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	137% 3.15mg	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	12% 84.4mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.1% 3.7g	3700g per day for Men 19-50 years

Cassava VS Black Walnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Black Walnuts?

Lets compare vitamin content per 500 calories of Cassava vs Black Walnuts:

• 500 calories of Cassava have 5.9 times more Vitamin B1, 1.4 times more Vitamin B2, 7 times more Vitamin B3, 3.4 times more Vitamin B9 and 46.9 times more Vitamin C than Black Walnuts.
• While 500 kcal of Dried Black Walnuts contain 4 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
• 500 calories of Black Walnuts have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Black Walnuts:

• 500 calories of Cassava have 2 times more Potassium than Black Walnuts.
• While 500 kcal of Dried Black Walnuts contain 3.5 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 4.9 times more Phosphorus, 6.3 times more Selenium and 2.6 times more Zinc than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Raw Cassava as well as Dried Black Walnuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 15.4 times more Carbohydrate than Black Walnuts.
• While 500 kcal of Dried Black Walnuts contain 54.8 times more Fat, 40.7 times more Omega 3, 272.7 times more Omega 6 and 4.6 times more Protein than Raw Cassava.
• Both Cassava and Black Walnuts offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein
• 500 calories of Black Walnuts provide inadequate amounts of Carbohydrate