Comparing Nutrients in 7 ounces Cassava VS Shallots

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Shallots	13%	1%	86%

Macro Nutrients

	Cassava	Shallots	Recommended Dietary Allowance
Energy	11% 318kcal	4.93% 143kcal	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	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	21.5% 15.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Cassava	Shallots	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	52.7% 0.68mg	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	17% 67.5μg	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	17.6% 16mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Shallots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	19.4% 0.17mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	25% 0.58mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	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	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Shallots per 7 oz

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

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

• 7 ounces of Cassava have 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.3 times more Vitamin B3 and 2.6 times more Vitamin C than Shallots.
• While 7 oz of Raw Shallots contain 2.7 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Cassava.
• 7 ounces of Shallots have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Cassava as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Shallots:

• 7 ounces of Cassava have 1.3 times more Manganese than Shallots.
• While 7 oz of Raw Shallots contain 2.3 times more Calcium, 4.4 times more Iron, 2.2 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Shallots contain similar levels of Copper, Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.2 times more Energy and 2.3 times more Carbohydrate than Shallots.
• While 7 oz of Raw Shallots contain 4.6 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Raw Shallots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Shallots

What are the health benefits of Cassava compared to Shallots?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. It can support digestive health, boost immunity, and provide energy. Shallots, on the other hand, are low in calories and rich in antioxidants, vitamins, and minerals like vitamin C, potassium, and iron. They can help improve heart health, regulate blood sugar levels, and support bone health. Both cassava and shallots offer unique health benefits and can be part of a balanced vegan diet.

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

Both cassava and shallots can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient balance. Cassava is a starchy root vegetable that is higher in calories and carbohydrates, while shallots are lower in calories and higher in fiber. To support weight loss, it's generally recommended to focus on a variety of vegetables, fruits, whole grains, legumes, and lean proteins, while being mindful of portion sizes and overall calorie intake. Incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key for sustainable weight loss.

Should I eat more Cassava or more Shallots 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 shallots are not significant sources of protein. Instead, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

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

Cassava generally has a lower environmental impact compared to shallots. Cassava is a resilient crop that requires less water and fertilizer to grow, making it more sustainable in terms of resource usage. Additionally, cassava can thrive in poor soil conditions, reducing the need for extensive land preparation. On the other hand, shallots are more resource-intensive to cultivate, requiring more water, fertilizer, and land. Overall, choosing cassava over shallots can help reduce the environmental footprint of food production.