Comparing Nutrients in 500 calories Cassava VS Frozen Butternut Winter Squash

Weight per 500 calories

• Cassava: 313g
• Frozen Butternut Winter Squash: 877g

Cassava has 2.8 times more energy per 100g than Frozen Butternut Winter Squash. It has above average energy density when compared to other foods. Frozen Butternut Winter Squash, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Frozen Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Cassava	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	97% 126g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	34.2% 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	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	15% 5.63g	30% 11.4g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	234% 2105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	38.8% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	74.2% 0.96mg	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	52.6% 211μg	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	60.4% 54.4mg	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	108% 16.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	10.2% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5% 50mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	49.7% 0.45mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	95% 2.18mg	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	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	11% 6.14μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	5.04% 187g	19.6% 724g	3700g per day for Men 19-50 years

Cassava VS Frozen Butternut Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Frozen Butternut Winter Squash?

Lets compare vitamin content per 500 calories of Cassava vs Frozen Butternut Winter Squash:

• 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 673.7 times more Vitamin A, 2.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 5.8 times more Vitamin B5, 3.5 times more Vitamin B6, 2.5 times more Vitamin B9, 27.3 times more Vitamin E and 2.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Frozen Butternut Winter Squash provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Cassava as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cassava vs Frozen Butternut Winter Squash:

• 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 5.1 times more Calcium, 1.4 times more Copper, 9.1 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 2.8 times more Selenium, 1.4 times more Zinc and 3.9 times more Water than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 4.3 times more Omega 3, 4.7 times more Sugars, 2 times more Fiber and 3.6 times more Protein than Raw Cassava.
• Both Cassava and Frozen Butternut Winter Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Raw Cassava as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 6 in 500 calories.