Comparing Nutrients in 500 calories Sauteed Yellow Onions VS Cassava

Weight per 500 calories

• Sauteed Yellow Onions: 407g
• Cassava: 313g

Raw Cassava has 1.3 times more energy per unit of mass than Sauteed Yellow Onions, which is above average in comparison to other foods. Sauteed Yellow Onions having average energy density.

Discover which food has more nutrients per 500 calories - Sauteed Yellow Onions or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Cassava	3%	2%	95%

Macro Nutrients

	Sauteed Yellow Onions	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	18.8% 6g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	168% 2.7g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	7.33% 5.3g	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	8.3% 6g	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	% 8.54g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.9g	15% 5.63g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	21% 0.28mg	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	2.03% 8.13μg	21% 84.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.13% 7.3mg	71.5% 64.4mg	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	18.4% 2.76mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 88μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Cassava	Recommended Dietary Allowance
Calcium	8.13% 81.3mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	7.68% 0.069mg	34.7% 0.31mg	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	13.7% 1.1mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	52% 1.2mg	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	19% 134mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	NA	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	8.8% 325g	5.04% 187g	3700g per day for Men 19-50 years

Sauteed Yellow Onions VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sauteed Yellow Onions or Cassava?

Lets compare vitamin content per 500 calories of Sauteed Yellow Onions vs Cassava:

• 500 calories of Sauteed Yellow Onions have 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 4.7 times more Vitamin E and 14.8 times more Vitamin K than Cassava.
• While 500 kcal of Raw Cassava contain 1.4 times more Vitamin B1, 17.7 times more Vitamin B3, 10.4 times more Vitamin B9 and 8.8 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Cassava provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Sauteed Yellow Onions have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Raw Cassava have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sauteed Yellow Onions vs Cassava:

• 500 calories of Sauteed Yellow Onions have 1.3 times more Iron and 1.6 times more Phosphorus than Cassava.
• While 500 kcal of Raw Cassava contain 4.5 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese and 1.6 times more Potassium than Sauteed Yellow Onions.
• 500 calories of Sauteed Yellow Onions lack sufficient amounts of Copper and Magnesium
• Both Sauteed Yellow Onions as well as Raw Cassava lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sauteed Yellow Onions have 50.2 times more Fat, 26 times more Saturated Fat, 50.5 times more Omega 3, 195.5 times more Omega 6 and 1.2 times more Fiber than Cassava.
• While 500 kcal of Raw Cassava contain 3.7 times more Carbohydrate than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Cassava offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3 and Omega 6
• Both Sauteed Yellow Onions as well as Raw Cassava provide inadequate amounts of Protein in 500 calories.