Comparing Nutrients in 7 ounces Cassava VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Cassava	Pumpkin Flowers	Recommended Dietary Allowance
Energy	11% 318kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.023% 0.004g	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	5% 6.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	NA	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	29.3% 117μg	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	61.7% 55.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	NA	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	3.2% 118g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pumpkin Flowers per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Pumpkin Flowers:

• 7 ounces of Cassava have 2.1 times more Vitamin B1 and 1.2 times more Vitamin B3 than Pumpkin Flowers.
• While 7 oz of Raw Pumpkin Flowers contain 97 times more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Pumpkin Flowers:

• 7 ounces of Cassava have 1.6 times more Potassium than Pumpkin Flowers.
• While 7 oz of Raw Pumpkin Flowers contain 2.4 times more Calcium, 2.6 times more Iron, 1.8 times more Phosphorus and 1.6 times more Water than Raw Cassava.
• Both Cassava and Pumpkin Flowers contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Pumpkin Flowers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 10.7 times more Energy, 11.6 times more Carbohydrate and 1.3 times more Protein than Pumpkin Flowers.
• 7 ounces of Pumpkin Flowers provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Raw Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Pumpkin Flowers

What are the health benefits of Cassava compared to Pumpkin Flowers?

Both cassava and pumpkin flowers offer unique health benefits. 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. On the other hand, pumpkin flowers are rich in antioxidants, vitamins A and C, and minerals like iron and calcium. They can help improve vision, promote healthy skin, and support bone health. Incorporating both cassava and pumpkin flowers into a balanced vegan diet can provide a variety of nutrients essential for overall health and well-being.

Can I lose weight easier by eating more Cassava or Pumpkin Flowers?

Both cassava and pumpkin flowers can be part of a healthy diet for weight loss, as they are low in calories and rich in fiber. However, the key to weight loss 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 a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, and legumes, in addition to cassava or pumpkin flowers. Incorporating regular physical activity is also essential for weight loss.

Should I eat more Cassava or more Pumpkin Flowers 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 pumpkin flowers are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating these plant-based protein sources into your diet along with a balanced intake of carbohydrates and fats can support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Pumpkin Flowers?

Cassava has a lower environmental impact compared to pumpkin flowers in terms of water usage, land usage, and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water and land to grow, making it a more sustainable option. Additionally, cassava has a higher yield per acre compared to pumpkin flowers, further reducing its environmental footprint.