Comparing Nutrients in 500 calories Cassava VS Butternut Winter Squash

Weight per 500 calories

• Cassava: 313g
• Butternut Winter Squash: 1111g

Cassava has 3.6 times more energy per 100g than Butternut Winter Squash. It has above average energy density when compared to other foods. Raw Butternut Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Cassava	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	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	100% 130g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	33.7% 24.4g	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	15% 11g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 2.44g	g per day for Men 19-50 years
Fiber	15% 5.63g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cassava	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	657% 5911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	89% 4.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	132% 1.7mg	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	75% 300μg	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	259% 233mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	10% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5% 50mg	53.3% 533mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	89% 0.8mg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	98% 2.24mg	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	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	115% 3911mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	5.04% 187g	26% 960g	3700g per day for Men 19-50 years

Cassava VS Butternut Winter Squash Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Butternut Winter Squash contain 1891.6 times more Vitamin A, 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5 times more Vitamin B3, 13.3 times more Vitamin B5, 6.2 times more Vitamin B6, 3.6 times more Vitamin B9, 3.6 times more Vitamin C, 26.9 times more Vitamin E and 2.1 times more Vitamin K than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Butternut Winter Squash contain 10.7 times more Calcium, 2.6 times more Copper, 9.2 times more Iron, 5.8 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 4.6 times more Potassium, 2.5 times more Selenium, 1.6 times more Zinc and 5.1 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 Raw Butternut Winter Squash contain 5.4 times more Omega 3, 4.6 times more Sugars, 4 times more Fiber and 2.6 times more Protein than Raw Cassava.
• Both Cassava and 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 Raw Butternut Winter Squash provide inadequate amounts of Omega 6 in 500 calories.