Comparing Nutrients in 7 ounces Cassava VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Cassava	Squash Seed Kernels	Recommended Dietary Allowance
Energy	11% 318kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	242% 41g	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	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Cassava	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	22% 0.28mg	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	28.8% 115μg	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	4.2% 3.77mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	296% 2.67mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	392% 9mg	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	350% 2447mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Squash Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Squash Seed Kernels:

• 7 ounces of Cassava have 10.8 times more Vitamin C than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9, 11.5 times more Vitamin E and 3.8 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Squash Seed Kernels:

• 7 oz of Dried Pumpkin And Squash Seed Kernels contain 2.9 times more Calcium, 13.4 times more Copper, 32.7 times more Iron, 28.2 times more Magnesium, 11.8 times more Manganese, 45.7 times more Phosphorus, 3 times more Potassium, 13.4 times more Selenium and 23 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3.6 times more Carbohydrate and 1.2 times more Sugars than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 3.5 times more Energy, 175.2 times more Fat, 117 times more Saturated Fat, 7.1 times more Omega 3, 647.2 times more Omega 6, 3.3 times more Fiber and 22.2 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Squash Seed Kernels

What are the health benefits of Cassava compared to Squash Seed Kernels?

Cassava is a good source of carbohydrates, fiber, and some vitamins and minerals like vitamin C and manganese. Squash seed kernels, on the other hand, are high in protein, healthy fats, and minerals like magnesium and zinc. Both can be part of a healthy vegan diet, but squash seed kernels provide more protein and healthy fats compared to cassava.

Can I lose weight easier by eating more Cassava or Squash Seed Kernels?

Both cassava and squash seed kernels can be part of a healthy vegan diet for weight loss. However, it's important to focus on overall calorie intake, portion sizes, and the balance of nutrients in your meals. Incorporating a variety of whole plant foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds can support weight loss by providing essential nutrients and fiber while keeping you feeling full and satisfied. Remember to also consider factors like physical activity, hydration, and stress management for overall weight loss success.

Should I eat more Cassava or more Squash Seed Kernels 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 squash seed kernels are nutritious options, but squash seed kernels are higher in protein and essential amino acids, making them a better choice for muscle growth. Incorporating squash seed kernels into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle development.

What is the environmental impact of producing Cassava compared to Squash Seed Kernels?

Cassava has a lower environmental impact compared to squash seed kernels. Cassava requires less water, land, and energy to grow, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in diverse climates, further reducing its environmental footprint.