Comparing Nutrients in 7 ounces Watermelon VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Cassava	3%	2%	95%

Macro Nutrients

	Watermelon	Cassava	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	58% 75.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	4.65% 3.37g	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	9.2% 6.67g	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	% 3.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Cassava	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	13.4% 0.17mg	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	1.5% 5.95μg	13.4% 53.6μg	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	18% 16mg	45.4% 41mg	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	0.66% 0.099mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Cassava	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	5.95% 0.48mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	33% 0.76mg	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	3.1% 22mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Cassava per 7 oz

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

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

• 7 ounces of Watermelon have 28 times more Vitamin A and 2.1 times more Vitamin B5 than Cassava.
• While 7 oz of Raw Cassava contain 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2 times more Vitamin B6, 9 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Watermelon.
• 7 ounces of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Watermelon vs Cassava:

• 7 ounces of Watermelon have 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.4 times more Copper, 2.1 times more Magnesium, 10.1 times more Manganese, 2.5 times more Phosphorus, 2.4 times more Potassium and 3.4 times more Zinc than Raw Watermelon.
• Both Watermelon and Cassava contain similar levels of Iron per seven ounces.
• 7 ounces of Watermelon lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Raw Watermelon as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon have 3.6 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 5.3 times more Energy, 5 times more Carbohydrate, 4.5 times more Fiber and 2.2 times more Protein than Raw Watermelon.
• 7 ounces of Watermelon provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Watermelon as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Watermelon VS Cassava

What are the health benefits of Watermelon compared to Cassava?

Watermelon is a hydrating fruit that is rich in vitamins A, C, and B6, as well as antioxidants like lycopene. It is low in calories and high in water content, making it a great option for hydration and weight management. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same nutritional profile as watermelon. Watermelon is a better choice for overall health and hydration compared to cassava.

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

Watermelon would be a better choice for weight loss compared to cassava. Watermelon is low in calories and high in water content, making it a great option for promoting hydration and fullness without consuming excess calories. On the other hand, cassava is higher in calories and carbohydrates, which may not be as conducive to weight loss.

Should I eat more Watermelon or more Cassava 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. Watermelon is low in protein and not an ideal choice for muscle building. Cassava, on the other hand, is also low in protein but can be part of a balanced diet. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet.

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

Watermelon generally has a higher environmental impact compared to cassava due to factors such as water usage, land usage, and greenhouse gas emissions. Watermelon requires more water to grow and has a higher carbon footprint compared to cassava. Cassava, on the other hand, is a more resilient crop that can thrive in diverse environmental conditions with minimal inputs. Choosing cassava over watermelon can help reduce the environmental impact of food production.