Comparing Nutrients in 500 calories Cassava VS Shallots

Weight per 500 calories

• Cassava: 313g
• Shallots: 694g

Cassava has 2.2 times more energy per 100g than Shallots. It has above average energy density when compared to other foods. Raw Shallots having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Shallots	13%	1%	86%

Macro Nutrients

	Cassava	Shallots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	89.7% 117g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	75.4% 54.7g	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	15% 5.63g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Shallots	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	184% 2.4mg	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	59% 236μg	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	61.7% 55.6mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Shallots	Recommended Dietary Allowance
Calcium	5% 50mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	68% 0.61mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	88% 2.03mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	68.2% 2319mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	5.04% 187g	15% 554g	3700g per day for Men 19-50 years

Cassava VS Shallots Nutrients Per 500 Kcal

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

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

• 500 calories of Cassava have 1.9 times more Vitamin B3 than Shallots.
• While 500 kcal of Raw Shallots contain 1.5 times more Vitamin B1, 6 times more Vitamin B5, 8.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Shallots provide similar amounts of Vitamin B2 and Vitamin C per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• 500 calories of Shallots have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Shallots:

• 500 kcal of Raw Shallots contain 5.1 times more Calcium, 2 times more Copper, 9.9 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 4.9 times more Phosphorus, 2.7 times more Potassium, 3.8 times more Selenium, 2.6 times more Zinc and 3 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Shallots contain 10.3 times more Sugars, 4 times more Fiber and 4.1 times more Protein than Raw Cassava.
• Both Cassava and Shallots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.