Comparing Nutrients in 7 ounces Cassava VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Cassava	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	11% 318kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.74% 0.13g	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	4.75% 6.17g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Cassava	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.5% 49.6μg	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	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.74% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	21.7% 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	9.92% 39.7μg	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	75% 67.7mg	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	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	21.4% 0.19mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	17% 0.39mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	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	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Baby Zucchini Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Baby Zucchini Squash:

• 7 ounces of Cassava have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 25 times more Vitamin A, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Baby Zucchini Squash:

• 7 ounces of Cassava have 2 times more Manganese than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 1.3 times more Calcium, 2.9 times more Iron, 1.6 times more Magnesium, 3.4 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Zinc and 1.6 times more Water than Raw Cassava.
• Both Cassava and Baby Zucchini Squash contain similar levels of Copper per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 7.6 times more Energy, 12.2 times more Carbohydrate and 1.6 times more Fiber than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 6.2 times more Omega 3 and 2 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Baby Zucchini Squash provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Baby Zucchini Squash provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Baby Zucchini Squash

What are the health benefits of Cassava compared to Baby Zucchini Squash?

Cassava is a good source of carbohydrates, fiber, and certain vitamins and minerals such as vitamin C, folate, and manganese. It is also gluten-free and can be a good alternative to grains for those with gluten sensitivities. Baby zucchini squash, on the other hand, is low in calories and rich in vitamins A and C, as well as potassium and antioxidants. Both can be part of a healthy diet, but it's important to vary your vegetable intake to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Baby Zucchini Squash?

Both cassava and baby zucchini squash can be part of a healthy weight loss diet when consumed in moderation. However, baby zucchini squash is lower in calories and higher in water content compared to cassava, making it a more weight-loss-friendly option. Additionally, baby zucchini squash is a good source of fiber, which can help you feel full and satisfied, potentially aiding in weight loss.

Should I eat more Cassava or more Baby Zucchini Squash 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 baby zucchini squash are not particularly high in protein compared to other plant-based foods. For muscle building, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet. These foods provide essential amino acids necessary for muscle growth and repair.

What is the environmental impact of producing Cassava compared to Baby Zucchini Squash?

Cassava generally has a lower environmental impact compared to Baby Zucchini Squash. Cassava is a resilient crop that requires minimal water and fertilizer to grow, making it more sustainable in terms of water usage and greenhouse gas emissions. Additionally, cassava can thrive in poor soil conditions, reducing the need for extensive land preparation. Baby Zucchini Squash, on the other hand, may require more resources such as water, fertilizer, and land to cultivate. Overall, choosing cassava over Baby Zucchini Squash can help reduce the environmental footprint of food production.