Comparing Nutrients in 1 kilogram Cassava VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Cassava	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	55% 1600kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	30% 38.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	39.7% 29g	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	22% 16g	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	% 12.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	47.4% 18g	26.3% 10g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cassava	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	80% 1.04mg	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	67.5% 270μg	47.5% 190μg	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	229% 206mg	214% 193mg	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	12.7% 1.9mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	16% 160mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	102% 0.92mg	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	33.8% 2.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	74.8% 1.72mg	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	38.6% 270mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	65.3% 2220mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	16% 597g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Crookneck And Straightneck Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Crookneck And Straightneck Summer Squash:

• 1 kilogram of Cassava has 1.7 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Crookneck And Straightneck Summer Squash.
• While 1 kg of Raw Crookneck And Straightneck Summer Squash contains 1.5 times more Vitamin B5 and 1.7 times more Vitamin K than Raw Cassava.
• Both Cassava and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Crookneck And Straightneck Summer Squash:

• 1 kilogram of Cassava has 2.2 times more Manganese and 1.2 times more Potassium than Crookneck And Straightneck Summer Squash.
• While 1 kg of Raw Crookneck And Straightneck Summer Squash contains 1.3 times more Calcium, 1.6 times more Iron and 1.6 times more Water than Raw Cassava.
• Both Cassava and Crookneck And Straightneck Summer Squash contain similar levels of Copper, Magnesium, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 8.4 times more Energy, 9.8 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Crookneck And Straightneck Summer Squash.
• While 1 kg of Raw Crookneck And Straightneck Summer Squash contains 2.5 times more Omega 3 and 1.7 times more Sugars than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• 1 kilogram of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in one kilogram.