Comparing Nutrients in 100 grams Cassava VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Cassava	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.46% 0.079g	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	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.45% 3.95g	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	12% 0.15mg	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	4% 16μg	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	12.2% 11mg	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	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	7.1% 0.064mg	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	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	7.8% 0.18mg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Hubbard Winter Squash per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Hubbard Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Hubbard Winter Squash:

• 100 grams of Cassava have 1.2 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.9 times more Vitamin C than Hubbard Winter Squash.
• While 100 g of Raw Hubbard Winter Squash contain 68 times more Vitamin A, 3.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Hubbard Winter Squash provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A
• Both Raw Cassava as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Hubbard Winter Squash:

• 100 grams of Cassava have 1.6 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus and 2.6 times more Zinc than Hubbard Winter Squash.
• While 100 g of Raw Hubbard Winter Squash contain 1.5 times more Iron and 1.5 times more Water than Raw Cassava.
• Both Cassava and Hubbard Winter Squash contain similar levels of Magnesium and Potassium per 100 grams.
• 100 grams of Hubbard Winter Squash lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Hubbard Winter Squash lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 4 times more Energy and 4.4 times more Carbohydrate than Hubbard Winter Squash.
• While 100 g of Raw Hubbard Winter Squash contain 7.7 times more Omega 3, 2.3 times more Sugars, 2.2 times more Fiber and 1.5 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3
• 100 grams of Hubbard Winter Squash provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Hubbard Winter Squash provide inadequate amounts of Omega 6 in 100 grams.