Comparing Nutrients in 1 pound Cassava VS Boiled Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Cassava	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	25% 726kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	13.2% 17g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	15.5% 11.2g	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	8.2% 5.94g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.22g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	13% 5g	38g per day for Men 19-50 years
Protein	11% 6.17g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	27.2% 0.35mg	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	30.6% 122μg	26% 104μg	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	104% 93mg	58.5% 52.6mg	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	5.75% 0.86mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	32.8% 0.29mg	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	15.3% 1.22mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	31% 0.71mg	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	17.5% 122mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Crookneck And Straightneck Summer Squash with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 1 pound of Cassava has 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.8 times more Vitamin C than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 56 times more Vitamin A, 3 times more Vitamin B5 and 2.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Boiled Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin A and Vitamin K
• 1 pound of Boiled Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cassava vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 1 pound of Cassava has 1.5 times more Copper, 1.3 times more Magnesium, 2.4 times more Manganese, 1.5 times more Potassium and 1.5 times more Zinc than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 1.4 times more Calcium, 1.4 times more Iron, 16.9 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Boiled Crookneck And Straightneck Summer Squash with Salt contain similar levels of Phosphorus per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 8.4 times more Energy, 10 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 4.8 times more Omega 3 and 1.5 times more Sugars than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• 1 pound of Boiled Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Omega 6 in one pound.