Comparing Nutrients in 14 ounces Cassava VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Cassava	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	22% 635kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	19% 7.14g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Cassava	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	51.3% 0.67mg	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	26.8% 107μg	126% 504μg	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	91% 81.8mg	53% 47.6mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	232% 2.1mg	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	13.4% 1.07mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	196% 4.5mg	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	15.3% 107mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	6.4% 237g	7.2% 267g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Stir-Fried Soybeans Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Stir-Fried Soybeans Sprouts:

• 14 ounces of Cassava have 1.7 times more Vitamin C than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 4.8 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, 11.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Cassava.
• Both Raw Cassava as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Stir-Fried Soybeans Sprouts:

• 14 oz of Stir-Fried Sprouted Soybeans contain 5.1 times more Calcium, 5.3 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 3 times more Manganese, 8 times more Phosphorus, 2.1 times more Potassium and 6.2 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.3 times more Energy, 4 times more Carbohydrate and 2.3 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 25.4 times more Fat, 13.3 times more Saturated Fat, 27.8 times more Omega 3, 110.5 times more Omega 6 and 9.6 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6