Comparing Nutrients in 7 ounces Cassava VS Walnuts

Macros Ratio

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

Macro Nutrients

	Cassava	Walnuts	Recommended Dietary Allowance
Energy	11% 318kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	38% 12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	445% 75.6g	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% 27.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	35% 13.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Walnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Walnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Walnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Walnuts:

• 7 ounces of Cassava have 15.8 times more Vitamin C than Walnuts.
• While 7 oz of English Walnuts contain 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 6.1 times more Vitamin B6, 3.6 times more Vitamin B9, 3.7 times more Vitamin E and 1.4 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Raw Cassava as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Walnuts:

• 7 oz of English Walnuts contain 6.1 times more Calcium, 15.9 times more Copper, 10.8 times more Iron, 7.5 times more Magnesium, 8.9 times more Manganese, 12.8 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium and 9.1 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 Walnuts.
• While 7 oz of English Walnuts contain 4.1 times more Energy, 232.9 times more Fat, 82.8 times more Saturated Fat, 534.1 times more Omega 3, 1190.4 times more Omega 6, 1.5 times more Sugars, 3.7 times more Fiber and 11.2 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 Walnuts

What are the health benefits of Cassava compared to Walnuts?

Cassava is a good source of carbohydrates and fiber, while walnuts are high in healthy fats, protein, and antioxidants. Both foods offer unique health benefits - cassava can provide energy and support digestion, while walnuts can help improve heart health and brain function. It's important to include a variety of foods in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Walnuts?

Walnuts would be a better choice for weight loss compared to cassava. Walnuts are a good source of healthy fats, protein, and fiber, which can help keep you full and satisfied, making it easier to manage your weight. Cassava, on the other hand, is higher in carbohydrates and lower in protein and healthy fats, which may not be as effective for weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Walnuts are a good source of healthy fats and protein, but they are not as high in protein as other plant-based sources such as legumes, tofu, tempeh, and seitan. Cassava, on the other hand, is a starchy root vegetable that is not particularly high in protein. For muscle gain, focus on incorporating a variety of protein-rich plant foods into your diet to support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Walnuts?

Cassava has a lower environmental impact compared to walnuts. Cassava is a drought-tolerant crop that requires less water and land to grow, making it more sustainable. Walnuts, on the other hand, require more water and resources to produce, leading to a higher environmental footprint. Choosing cassava over walnuts can help reduce the overall environmental impact of food production.