Comparing Nutrients in 7 ounces Cassava VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Cassava	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	11% 318kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	60.6% 19.4g	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	328% 55.8g	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	23.4% 30.4g	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	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13.6% 0.18mg	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	0% 0mg	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	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	151% 1.36mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	139% 3.2mg	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	214% 1498mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Watermelon Seed Kernels per 7 oz

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

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

• 7 ounces of Cassava have more Vitamin C than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 2.2 times more Vitamin B1, 3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Watermelon Seed Kernels provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Dried Watermelon Seed Kernels contain 3.4 times more Calcium, 6.9 times more Copper, 27 times more Iron, 24.5 times more Magnesium, 4.2 times more Manganese, 28 times more Phosphorus, 2.4 times more Potassium, 7.1 times more Sodium and 30.1 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 3.5 times more Energy, 169.2 times more Fat, 132.1 times more Saturated Fat, 877.9 times more Omega 6 and 20.8 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 6

Frequently Asked Questions about Cassava VS Watermelon Seed Kernels

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

Cassava is a good source of carbohydrates, fiber, vitamins, and minerals such as vitamin C, folate, and potassium. It can help support digestive health, boost immunity, and provide energy. Watermelon seed kernels are rich in protein, healthy fats, and minerals like magnesium and iron. They can support muscle growth and repair, aid in heart health, and provide essential nutrients. Both cassava and watermelon seed kernels offer unique health benefits, so incorporating a variety of plant-based foods in your diet can help ensure you receive a wide range of nutrients.

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

Both cassava and watermelon seed kernels can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and nutrient density. Cassava is a starchy root vegetable that is higher in carbohydrates, while watermelon seed kernels are a good source of protein and healthy fats. To support weight loss, it's generally recommended to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes and overall calorie intake. Incorporating both cassava and watermelon seed kernels in moderation can contribute to a well-rounded diet, but it's important to prioritize overall calorie balance and nutrient quality for weight loss.

Should I eat more Cassava or more Watermelon 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 watermelon seed kernels 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, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to provide your body with the necessary nutrients for optimal performance and muscle development.

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

Cassava has a lower environmental impact compared to watermelon seed kernels. Cassava is a drought-resistant crop that requires less water and fertilizer to grow, making it a more sustainable option. Watermelon seed kernels, on the other hand, require more resources such as water and land to produce, leading to a higher environmental impact.