Comparing Nutrients in 7 ounces Cassava VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Cassava	Macadamia Nuts	Recommended Dietary Allowance
Energy	11% 318kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	21% 27.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	12.5% 9.07g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.8g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	45% 17g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	42% 0.55mg	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	13.4% 53.6μg	5.46% 22μg	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	45.4% 41mg	2.65% 2.4mg	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	2.5% 0.38mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Macadamia Nuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	167% 1.5mg	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	6.7% 0.54mg	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	356% 8.2mg	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	7.65% 53.6mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Macadamia Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Macadamia Nuts:

• 7 ounces of Cassava have 2.5 times more Vitamin B9 and 17.2 times more Vitamin C than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 13.7 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 7.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Macadamia Nuts:

• 7 oz of Raw Macadamia Nuts contain 5.3 times more Calcium, 7.6 times more Copper, 13.7 times more Iron, 6.2 times more Magnesium, 10.8 times more Manganese, 7 times more Phosphorus, 1.4 times more Potassium, 5.1 times more Selenium and 3.8 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.8 times more Carbohydrate than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 4.5 times more Energy, 270.6 times more Fat, 163 times more Saturated Fat, 12.1 times more Omega 3, 40.5 times more Omega 6, 2.7 times more Sugars, 4.8 times more Fiber and 5.8 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Macadamia Nuts

What are the health benefits of Cassava compared to Macadamia Nuts?

Cassava is a good source of carbohydrates, fiber, and some vitamins and minerals like vitamin C and manganese. Macadamia nuts, on the other hand, are high in healthy fats, particularly monounsaturated fats, as well as fiber, protein, and various vitamins and minerals like vitamin B1 and magnesium. Both foods can be part of a healthy diet, but macadamia nuts may be more beneficial for heart health due to their healthy fat content.

Can I lose weight easier by eating more Cassava or Macadamia Nuts?

Both cassava and macadamia nuts can be part of a healthy diet, but when it comes to weight loss, macadamia nuts may be a better choice. Macadamia nuts are high in healthy fats and protein, which can help keep you feeling full and satisfied, making it easier to consume fewer calories overall. On the other hand, cassava is a starchy root vegetable that is higher in carbohydrates and lower in protein and fats. It's important to remember that weight loss ultimately comes down to creating a calorie deficit, so portion control and overall diet quality are key factors to consider.

Should I eat more Cassava or more Macadamia Nuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Macadamia nuts are a good source of healthy fats but are not as high in protein as other plant foods. Cassava, on the other hand, is a starchy root vegetable that is not particularly high in protein. For muscle gain, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, and nuts and seeds (such as almonds, pumpkin seeds, and chia seeds) into your diet. These foods provide essential amino acids needed for muscle growth and repair.

What is the environmental impact of producing Cassava compared to Macadamia Nuts?

Cassava has a lower environmental impact compared to Macadamia Nuts. Cassava is a resilient crop that requires less water and fertilizer to grow, making it a more sustainable option. Macadamia nuts, on the other hand, require more resources such as water and land to cultivate, leading to a higher environmental footprint. Choosing cassava over macadamia nuts can help reduce the overall environmental impact of food production.