Comparing Nutrients in 7 ounces Cassava VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Cassava	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	11% 318kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.82% 0.14g	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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.38% 4.62g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cassava	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	9.3% 0.12mg	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	31.8% 127μg	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	41.5% 37.3mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18.3% 0.16mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	14% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Spring Or Scallions Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Spring Or Scallions Onions:

• 7 ounces of Cassava have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 50 times more Vitamin A, 1.7 times more Vitamin B2, 2.4 times more Vitamin B9, 2.9 times more Vitamin E and 108.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Spring Or Scallions Onions provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Spring Or Scallions Onions:

• 7 ounces of Cassava have 1.2 times more Copper and 2.4 times more Manganese than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 4.5 times more Calcium, 5.5 times more Iron, 1.4 times more Phosphorus and 1.5 times more Water than Raw Cassava.
• Both Cassava and Spring Or Scallions Onions contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Spring Or Scallions Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5 times more Energy and 5.2 times more Carbohydrate than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 1.4 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Raw Cassava.
• 7 ounces of Spring Or Scallions Onions provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Spring Or Scallions Onions provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Spring Or Scallions Onions

What are the health benefits of Cassava compared to Spring Or Scallions Onions?

Cassava is a starchy root vegetable that is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It is gluten-free and can be a good option for those with gluten sensitivities. Spring onions, also known as scallions, are a low-calorie vegetable that is a good source of vitamins K and C, as well as antioxidants. Both cassava and spring onions can be part of a healthy vegan diet, providing different nutrients and health benefits.

Can I lose weight easier by eating more Cassava or Spring Or Scallions Onions?

Both cassava and spring onions are healthy plant-based foods that can support weight loss when included as part of a balanced diet. Cassava is a starchy root vegetable that is rich in fiber, which can help you feel full and satisfied, potentially leading to reduced calorie intake. Spring onions are low in calories and high in fiber and antioxidants, making them a great addition to meals for added flavor and nutrients. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense plant foods like cassava and spring onions can support your weight loss goals.

Should I eat more Cassava or more Spring Or Scallions Onions 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. Both cassava and spring onions are not particularly high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Spring Or Scallions Onions?

Cassava has a lower environmental impact compared to spring onions or scallions. Cassava is a drought-tolerant crop that requires minimal water and fertilizer inputs, making it a more sustainable option. Additionally, cassava plants help improve soil fertility and can be grown in a variety of climates, reducing the need for deforestation. On the other hand, spring onions or scallions require more water and fertilizer to grow, which can contribute to water pollution and soil degradation. Overall, choosing cassava over spring onions or scallions can help reduce the environmental impact of food production.