Comparing Nutrients in 5 ounces Zucchini Summer Squash with Skin VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Cassava	3%	2%	95%

Macro Nutrients

	Zucchini Summer Squash with Skin	Cassava	Recommended Dietary Allowance
Energy	0.83% 24kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	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	3.4% 4.4g	41.5% 54g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	2.7% 1.96g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.071g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with 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	5.3% 0.064mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	8.5% 34μg	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	28% 25.4mg	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	5.08% 6.1μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Cassava	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	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	6.56% 0.52mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	7.7% 54mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	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	0.76% 11.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	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: Zucchini Summer Squash with Skin VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin vs Cassava:

• 5 ounces of Zucchini Summer Squash with Skin have 2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 1.9 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cassava provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin vs Cassava:

• 5 ounces of Zucchini Summer Squash with Skin have 1.4 times more Iron, 1.4 times more Phosphorus and 1.6 times more Water than Cassava.
• While 5 oz of Raw Cassava contain 1.9 times more Copper and 2.2 times more Manganese than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cassava contain similar levels of Magnesium, Potassium and Zinc per five ounces.
• Both Raw Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin have 3.6 times more Omega 3 and 1.5 times more Sugars than Cassava.
• While 5 oz of Raw Cassava contain 9.4 times more Energy, 12.2 times more Carbohydrate and 1.8 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cassava offer comparable quantities of Protein per five ounces.
• 5 ounces of Zucchini Summer Squash with Skin provide inadequate amounts of Energy
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Zucchini Summer Squash with Skin as well as Raw Cassava provide inadequate amounts of Omega 6 in five ounces.