Comparing Nutrients in 7 ounces Cassava VS Frozen Chopped Onions

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Cassava	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	11% 318kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.43% 0.073g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	11.4% 0.15mg	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	8.43% 33.7μg	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	7.28% 6.55mg	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	NA	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	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	4.2% 0.038mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	6.4% 0.15mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.93% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Chopped Onions per 7 oz

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

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

• 7 ounces of Cassava have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 6.2 times more Vitamin C than Frozen Chopped Onions.
• Both Cassava and Frozen Chopped Onions provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Chopped Onions have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Frozen Chopped Onions:

• 7 ounces of Cassava have 5.3 times more Copper, 3 times more Magnesium, 5.2 times more Manganese, 1.2 times more Phosphorus, 2.2 times more Potassium and 4.9 times more Zinc than Frozen Chopped Onions.
• While 7 oz of Frozen Chopped Onions, Unprepared contain 1.5 times more Water than Raw Cassava.
• Both Cassava and Frozen Chopped Onions contain similar levels of Iron per seven ounces.
• 7 ounces of Frozen Chopped Onions lack sufficient amounts of Magnesium and Zinc
• Both Raw Cassava as well as Frozen Chopped Onions, Unprepared lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.5 times more Energy, 5.6 times more Carbohydrate and 1.7 times more Protein than Frozen Chopped Onions.
• Both Cassava and Frozen Chopped Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Onions provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Frozen Chopped Onions

What are the health benefits of Cassava compared to Frozen Chopped Onions?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. It can support digestion, boost immunity, and provide energy. On the other hand, frozen chopped onions are a good source of antioxidants, vitamins C and B6, and minerals like potassium and manganese. They can help reduce inflammation, support heart health, and boost the immune system. Both cassava and frozen chopped onions offer unique health benefits and can be part of a balanced vegan diet.

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

To lose weight easier, it is important to focus on a balanced diet that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Both cassava and frozen chopped onions can be part of a healthy diet, but neither one alone will lead to weight loss. It is essential to create a calorie deficit through a combination of healthy eating and regular physical activity for successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Both cassava and frozen chopped onions are not particularly high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your meals to support muscle growth and recovery.

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

Cassava has a lower environmental impact compared to Frozen Chopped Onions. Cassava is a drought-resistant crop that requires less water and fertilizer to grow, making it more sustainable. On the other hand, Frozen Chopped Onions require more resources such as water, energy, and packaging for processing and transportation, resulting in a higher environmental footprint. Choosing cassava over frozen chopped onions can help reduce your carbon footprint and support sustainable food choices.