Comparing Nutrients in 7 ounces Cassava VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Cassava	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	11% 318kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.19% 0.032g	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% 28.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	7.75% 5.6g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	16.8% 0.22mg	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	12% 47.6μg	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	13.7% 12.3mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	11.2% 0.1mg	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	22% 1.75mg	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	21.4% 0.49mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	12.4% 421mg	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	0.26% 3.97mg	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	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Butternut Winter Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Frozen Butternut Winter Squash:

• 7 ounces of Cassava have 3.3 times more Vitamin C than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 240 times more Vitamin A, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 9.7 times more Vitamin E than Raw Cassava.
• Both Cassava and Frozen Butternut Winter Squash provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cassava as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Frozen Butternut Winter Squash:

• 7 ounces of Cassava have 2 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 1.8 times more Calcium, 3.3 times more Iron and 1.4 times more Water than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• Both Raw Cassava as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.8 times more Energy, 2.6 times more Carbohydrate and 1.4 times more Fiber than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 1.7 times more Sugars and 1.3 times more Protein than Raw Cassava.
• 7 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Energy
• Both Raw Cassava as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Frozen Butternut Winter Squash

What are the health benefits of Cassava compared to Frozen Butternut Winter Squash?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, manganese, and folate. It is also gluten-free and can be a good alternative to grains for those with gluten sensitivities. On the other hand, frozen butternut winter squash is rich in vitamins A and C, as well as fiber and antioxidants. Both are nutritious options, but butternut squash may have a slight edge in terms of vitamin content.

Can I lose weight easier by eating more Cassava or Frozen Butternut Winter Squash?

Both cassava and frozen butternut winter squash can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, it's important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Incorporating these foods into a well-rounded meal plan along with regular physical activity can help you achieve your weight loss goals.

Should I eat more Cassava or more Frozen Butternut Winter Squash to gain more muscles while training consistently?

Both cassava and frozen butternut winter squash can be good sources of carbohydrates for muscle gain, but frozen butternut winter squash is typically higher in nutrients such as vitamin A, vitamin C, and fiber. It also contains more antioxidants which can help with muscle recovery and overall health. Therefore, incorporating more frozen butternut winter squash into your diet may be more beneficial for muscle growth and overall nutrition.

What is the environmental impact of producing Cassava compared to Frozen Butternut Winter Squash?

Cassava has a lower environmental impact compared to frozen butternut winter squash. Cassava is a resilient crop that requires minimal water and fertilizer to grow, making it a more sustainable option. On the other hand, the production and transportation of frozen butternut winter squash can have a higher carbon footprint due to processing and refrigeration. Choosing cassava over frozen butternut winter squash can help reduce your environmental impact.