Comparing Nutrients in 7 ounces Cassava VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Cassava	Onions Flakes	Recommended Dietary Allowance
Energy	11% 318kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2% 0.34g	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	127% 165g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	102% 74.2g	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	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	9.4% 3.57g	48% 18.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Onions Flakes	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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	244% 3.18mg	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	82.4% 329μg	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	165% 149mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Onions Flakes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	92% 0.83mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	120% 2.76mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Onions Flakes per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Onions Flakes:

• 7 oz of Dry Onions Flakes contain 5.7 times more Vitamin B1, 2.1 times more Vitamin B2, 12.9 times more Vitamin B5, 18.2 times more Vitamin B6, 6.1 times more Vitamin B9, 3.6 times more Vitamin C and 2 times more Vitamin K than Raw Cassava.
• Both Cassava and Onions Flakes provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Onions Flakes:

• 7 oz of Dry Onions Flakes contain 16.1 times more Calcium, 4.2 times more Copper, 5.7 times more Iron, 4.4 times more Magnesium, 3.6 times more Manganese, 11.2 times more Phosphorus, 6 times more Potassium, 7.1 times more Selenium and 5.6 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 oz of Dry Onions Flakes contain 2.2 times more Energy, 2.2 times more Carbohydrate, 22 times more Sugars, 5.1 times more Fiber and 6.6 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Onions Flakes

What are the health benefits of Cassava compared to Onions Flakes?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. On the other hand, Onion Flakes are low in calories and contain antioxidants and anti-inflammatory properties. Both can be part of a healthy diet, but Cassava provides more energy and nutrients, while Onion Flakes offer more antioxidants and potential anti-inflammatory benefits.

Can I lose weight easier by eating more Cassava or Onions Flakes?

Both cassava and onion flakes can be part of a healthy diet for weight loss, but neither one alone will guarantee weight loss. To lose weight, it's important to focus on overall calorie intake, portion sizes, and the quality of your diet. Incorporating a variety of nutrient-dense foods like fruits, vegetables, whole grains, legumes, and lean proteins is key. Additionally, being mindful of your portion sizes and staying active are important factors in achieving weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Cassava is a starchy root vegetable that is not particularly high in protein, while onion flakes are also low in protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet. Additionally, ensure you are consuming an adequate amount of calories to support your training and muscle-building goals.

What is the environmental impact of producing Cassava compared to Onions Flakes?

Cassava has a lower environmental impact compared to Onion Flakes. Cassava requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in diverse climates, reducing the overall environmental footprint of its production.