Comparing Nutrients in 100 grams Cassava VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Cassava	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	5.5% 160kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	2.87% 2.08g	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	4.74% 1.8g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	3.4% 0.044mg	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	6.75% 27μg	2.25% 9μg	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	23% 20.6mg	5.22% 4.7mg	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	1.27% 0.19mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	10% 0.091mg	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	3.38% 0.27mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	3.87% 0.089mg	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	3.86% 27mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Pumpkin with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Boiled Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Boiled Pumpkin with Salt:

• 100 grams of Cassava have 2.8 times more Vitamin B1, 2.1 times more Vitamin B3, 2 times more Vitamin B6, 3 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled Pumpkin with Salt.
• While 100 g of Boiled and Drained Pumpkin with Salt contain 288 times more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B5 and 4.2 times more Vitamin E than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cassava as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Boiled Pumpkin with Salt:

• 100 grams of Cassava have 2.3 times more Magnesium, 4.3 times more Manganese and 1.5 times more Zinc than Boiled Pumpkin with Salt.
• While 100 g of Boiled and Drained Pumpkin with Salt contain 2.1 times more Iron, 16.9 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Boiled Pumpkin with Salt contain similar levels of Copper, Phosphorus and Potassium per 100 grams.
• Both Raw Cassava as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 8.9 times more Energy, 8.8 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Boiled Pumpkin with Salt.
• Both Cassava and Boiled Pumpkin with Salt offer comparable quantities of Sugars per 100 grams.
• 100 grams of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.