Comparing Nutrients in 7 ounces Cassava VS Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dishcloth Gourd	20%	8%	72%

Macro Nutrients

	Cassava	Dishcloth Gourd	Recommended Dietary Allowance
Energy	11% 318kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.099% 0.032g	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% 0.17g	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	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.53% 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	9.4% 3.57g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	6.56% 0.085mg	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	3.47% 14μg	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	26.5% 24mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dishcloth Gourd	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	7.7% 0.069mg	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	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	7.94% 0.18mg	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	7.65% 53.6mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	8.1% 276mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.2% 118g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dishcloth Gourd per 7 oz

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

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

• 7 ounces of Cassava have 1.7 times more Vitamin B1, 2.1 times more Vitamin B3, 2 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.7 times more Vitamin C than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 2 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Dishcloth Gourd provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Dishcloth Gourd have insufficient amounts of Vitamin B9
• Both Raw Cassava as well as Raw 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 Dishcloth Gourd:

• 7 ounces of Cassava have 2.9 times more Copper, 1.5 times more Magnesium, 4.2 times more Manganese, 1.9 times more Potassium and 4.9 times more Zinc than Dishcloth Gourd.
• While 7 oz of Raw Dishcloth Gourd contain 1.3 times more Iron and 1.6 times more Water than Raw Cassava.
• Both Cassava and Dishcloth Gourd contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Dishcloth Gourd lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Dishcloth Gourd lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 8 times more Energy, 8.7 times more Carbohydrate and 1.6 times more Fiber than Dishcloth Gourd.
• Both Cassava and Dishcloth Gourd offer comparable quantities of Sugars and Protein per seven ounces.
• 7 ounces of Dishcloth Gourd provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Dishcloth Gourd provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Dishcloth Gourd

What are the health benefits of Cassava compared to Dishcloth Gourd?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. It can support digestive health, boost immunity, and provide energy. Dishcloth gourd, on the other hand, is rich in vitamins A and C, as well as minerals like calcium and iron. It can help improve vision, strengthen bones, and support overall health. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Cassava or Dishcloth Gourd?

Both cassava and dishcloth gourd are healthy plant-based foods that can be part of a balanced diet for weight loss. However, the key to losing weight is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall calorie intake, portion sizes, and the quality of your diet, rather than relying on specific foods to promote weight loss. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is the most effective approach to achieving and maintaining a healthy weight.

Should I eat more Cassava or more Dishcloth Gourd to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and dishcloth gourd are not particularly high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet to support muscle growth and recovery. Additionally, be sure to consume an adequate amount of calories and maintain a balanced diet to support your fitness goals.

What is the environmental impact of producing Cassava compared to Dishcloth Gourd?

Cassava has a lower environmental impact compared to Dishcloth Gourd. Cassava requires less water, land, and energy to grow, making it a more sustainable option. Additionally, Cassava has a higher yield per acre, reducing the overall environmental footprint of its production.