Comparing Nutrients in 1 pound Cassava VS Boiled Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Cassava	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Energy	25% 726kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	11.5% 15g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	9.4% 6.8g	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	21.5% 8.16g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11% 6.17g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19.3% 0.23mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	29.7% 0.39mg	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	24% 95μg	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	54.4% 49mg	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	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	42% 0.38mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	25.2% 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	17.5% 122mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	18.7% 635mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Scallop Summer Squash per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Boiled Scallop Summer Squash:

• 1 pound of Cassava has 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Scallop Summer Squash.
• While 1 lb of Boiled and Drained Scallop Summer Squash contains 1.8 times more Vitamin K than Raw Cassava.
• Both Cassava and Boiled Scallop Summer Squash provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin K
• 1 pound of Boiled Scallop Summer Squash have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Cassava as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cassava vs Boiled Scallop Summer Squash:

• 1 pound of Cassava has 1.2 times more Copper, 3 times more Manganese, 1.9 times more Potassium and 1.4 times more Zinc than Boiled Scallop Summer Squash.
• While 1 lb of Boiled and Drained Scallop Summer Squash contains 1.6 times more Water than Raw Cassava.
• Both Cassava and Boiled Scallop Summer Squash contain similar levels of Iron, Magnesium and Phosphorus per one pound.
• Both Raw Cassava as well as Boiled and Drained Scallop Summer Squash lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 10 times more Energy, 11.5 times more Carbohydrate and 1.3 times more Protein than Boiled Scallop Summer Squash.
• While 1 lb of Boiled and Drained Scallop Summer Squash contains 2.6 times more Omega 3 than Raw Cassava.
• Both Cassava and Boiled Scallop Summer Squash offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• 1 pound of Boiled Scallop Summer Squash provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Boiled and Drained Scallop Summer Squash provide inadequate amounts of Omega 6 in one pound.