Comparing Nutrients in 500 calories Cassava VS Squash Seed Kernels

Weight per 500 calories

• Cassava: 313g
• Squash Seed Kernels: 89.4g

Dried Pumpkin And Squash Seed Kernels have 3.5 times more energy per unit of mass than Raw Cassava, which is very high in comparison to other foods. Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Cassava or Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Cassava	Squash Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	7.37% 9.58g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	1.73% 1.25g	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	0.19% 0.13g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	15% 5.63g	14% 5.37g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Cassava	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	9.84% 0.13mg	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	21% 84.4μg	13% 52μg	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	71.5% 64.4mg	1.9% 1.7mg	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	3.96% 0.59mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	5.44% 6.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	5% 50mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	133% 1.2mg	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	10.5% 0.84mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	177% 4.06mg	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	12% 84.4mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	0.42% 6.26mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.13% 4.68g	3700g per day for Men 19-50 years

Cassava VS Squash Seed Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Squash Seed Kernels?

Lets compare vitamin content per 500 calories of Cassava vs Squash Seed Kernels:

• 500 calories of Cassava have 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 37.9 times more Vitamin C than Squash Seed Kernels.
• While 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Vitamin B3, 2 times more Vitamin B5 and 3.3 times more Vitamin E than Raw Cassava.
• Both Cassava and Squash Seed Kernels provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin E
• 500 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cassava as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Squash Seed Kernels:

• 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Copper, 9.4 times more Iron, 8.1 times more Magnesium, 3.4 times more Manganese, 13.1 times more Phosphorus, 3.8 times more Selenium and 6.6 times more Zinc than Raw Cassava.
• Both Cassava and Squash Seed Kernels contain similar levels of Potassium per 500 calories.
• 500 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Raw Cassava as well as Dried Pumpkin And Squash Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 12.4 times more Carbohydrate than Squash Seed Kernels.
• While 500 kcal of Dried Pumpkin And Squash Seed Kernels contain 50.1 times more Fat, 33.5 times more Saturated Fat, 185.2 times more Omega 6 and 6.4 times more Protein than Raw Cassava.
• Both Cassava and Squash Seed Kernels offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• 500 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
• Both Raw Cassava as well as Dried Pumpkin And Squash Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.