Comparing Nutrients in 5 ounces Frozen Summer Squash, Zucchini, Includes Skin VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Cassava	Recommended Dietary Allowance
Energy	0.83% 24kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.07g	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	3.32% 2.4g	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	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	4.85% 1.84g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Cassava	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	9.6% 0.12mg	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	3.54% 14μg	9.57% 38.3μg	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	8.35% 7.5mg	32.4% 29mg	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	1.13% 0.17mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Cassava	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	15.7% 0.14mg	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	9.04% 0.72mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	23.7% 0.54mg	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	5.67% 39.7mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Summer Squash, Zucchini, Includes Skin VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Summer Squash, Zucchini, Includes Skin versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin vs Cassava:

• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin have 2.8 times more Vitamin B5 and 2.2 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 1.8 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.9 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Cassava provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin K
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Frozen Summer Squash, Zucchini, Includes Skin vs Cassava:

• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin have 1.9 times more Iron and 1.6 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 2 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese and 1.6 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Cassava contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Zinc
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin have 2.1 times more Omega 3 than Cassava.
• While 5 oz of Raw Cassava contain 9.4 times more Energy, 10.6 times more Carbohydrate and 1.4 times more Fiber than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Cassava offer comparable quantities of Sugars and Protein per five ounces.
• 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Cassava provide inadequate amounts of Omega 6 in five ounces.