Comparing Nutrients in 7 ounces Cassava VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	Cassava	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	11% 318kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	14% 10.3g	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	9.4% 3.57g	15% 5.75g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	15% 0.2mg	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	13.4% 53.6μg	5.95% 24μg	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	45.4% 41mg	12.6% 11.3mg	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	2.5% 0.38mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18.7% 0.17mg	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	6.7% 0.54mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	19.2% 0.44mg	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	7.65% 53.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Dishcloth Gourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Boiled Dishcloth Gourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Boiled Dishcloth Gourd:

• 7 ounces of Cassava have 1.9 times more Vitamin B1, 3.3 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled Dishcloth Gourd.
• While 7 oz of Boiled and Drained Dishcloth Gourd contain 4.7 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Boiled Dishcloth Gourd provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd have insufficient amounts of Vitamin B3
• Both Raw Cassava as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Boiled Dishcloth Gourd:

• 7 ounces of Cassava have 1.7 times more Manganese and 2 times more Zinc than Boiled Dishcloth Gourd.
• While 7 oz of Boiled and Drained Dishcloth Gourd contain 1.3 times more Iron, 1.7 times more Potassium and 1.4 times more Water than Raw Cassava.
• Both Cassava and Boiled Dishcloth Gourd contain similar levels of Copper, Magnesium and Phosphorus per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd lack sufficient amounts of Zinc
• Both Raw Cassava as well as Boiled and Drained Dishcloth Gourd lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.9 times more Energy, 2.7 times more Carbohydrate and 2.1 times more Protein than Boiled Dishcloth Gourd.
• While 7 oz of Boiled and Drained Dishcloth Gourd contain 3 times more Sugars and 1.6 times more Fiber than Raw Cassava.
• 7 ounces of Boiled Dishcloth Gourd provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Boiled and Drained Dishcloth Gourd provide inadequate amounts of Omega 6 in seven ounces.