Comparing Nutrients in 1 kilogram Baked Winter Squash VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Baked Winter Squash	Cassava	Recommended Dietary Allowance
Energy	12.8% 370kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	293% 381g	130g per day for Men 19-50 years
Sugars	45.5% 33g	23.4% 17g	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	73.7% 28g	47.4% 18g	38g per day for Men 19-50 years
Protein	16% 8.9g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Cassava	Recommended Dietary Allowance
Vitamin A	290% 2610μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	67.7% 0.88mg	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	50% 200μg	67.5% 270μg	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	107% 96mg	229% 206mg	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	8% 1.2mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Cassava	Recommended Dietary Allowance
Calcium	22% 220mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	111% 1mg	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	55% 4.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	167% 3.84mg	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	27% 190mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 892g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Winter Squash VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Winter Squash vs Cassava:

• 1 kilogram of Baked Winter Squash has 261 times more Vitamin A, 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.3 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 5.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Baked All Varieties Winter Squash.
• 1 kilogram of Baked Winter Squash have insufficient amounts of Vitamin B1
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Baked All Varieties Winter Squash as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Winter Squash vs Cassava:

• 1 kilogram of Baked Winter Squash has 1.4 times more Calcium, 1.6 times more Iron and 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Cassava contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Baked All Varieties Winter Squash as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Winter Squash has 5.4 times more Omega 3, 1.9 times more Sugars and 1.6 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 4.3 times more Energy, 4.3 times more Carbohydrate and 1.5 times more Protein than Baked All Varieties Winter Squash.
• 1 kilogram of Baked Winter Squash provide inadequate amounts of Energy and Protein
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Baked All Varieties Winter Squash as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.