Comparing Nutrients in 500 calories Cassava VS Walnuts

Weight per 500 calories

• Cassava: 313g
• Walnuts: 76.5g

English Walnuts have 4.1 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 Walnuts?

Macros Ratio

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

Macro Nutrients

	Cassava	Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	434% 6.94g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	8.06% 10.5g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	2.75% 2g	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	0.095% 0.069g	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	% 0.061g	g per day for Men 19-50 years
Sucrose	NA	% 1.86g	g per day for Men 19-50 years
Fiber	15% 5.63g	13.5% 5.12g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Walnuts	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.085% 0.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	8.82% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 84.4μg	18.7% 75μg	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	1.1% 0.99mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	1.72% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Walnuts	Recommended Dietary Allowance
Calcium	5% 50mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	135% 1.2mg	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	10.5% 0.84mg	28% 2.22mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.7% 16μg	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	37.8% 265mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	0.1% 1.53mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.084% 3.1g	3700g per day for Men 19-50 years

Cassava VS Walnuts Nutrients Per 500 Kcal

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

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

• 500 calories of Cassava have 1.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 64.8 times more Vitamin C than Walnuts.
• While 500 kcal of English Walnuts contain 1.5 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Walnuts provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Cassava as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Walnuts:

• 500 calories of Cassava have 2.5 times more Potassium than Walnuts.
• While 500 kcal of English Walnuts contain 3.9 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 3.1 times more Phosphorus and 2.2 times more Zinc than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Zinc
• 500 calories of Walnuts lack sufficient amounts of Potassium
• Both Raw Cassava as well as English Walnuts lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 11.3 times more Carbohydrate than Walnuts.
• While 500 kcal of English Walnuts contain 57 times more Fat, 20.3 times more Saturated Fat, 130.7 times more Omega 3, 291.2 times more Omega 6 and 2.7 times more Protein than Raw Cassava.
• Both Cassava and 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 Walnuts provide inadequate amounts of Carbohydrate