Comparing Nutrients in 1 kilogram Shelf Stable Unsweetened Almond Milk VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Cassava	3%	2%	95%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Cassava	Recommended Dietary Allowance
Energy	5.17% 150kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	293% 381g	130g per day for Men 19-50 years
Sugars	11% 8.1g	23.4% 17g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	47.4% 18g	38g per day for Men 19-50 years
Protein	7.14% 4g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	67.5% 270μg	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	0% 0mg	229% 206mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68.3% 410IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	422% 63.3mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Cassava	Recommended Dietary Allowance
Calcium	184% 1840mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	111% 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	35% 2.8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	167% 3.84mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 90mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	26% 965g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Shelf Stable Unsweetened Almond Milk versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Shelf Stable Unsweetened Almond Milk vs Cassava:

• 1 kilogram of Shelf Stable Unsweetened Almond Milk has more Vitamin D and 33.3 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains more Vitamin B1, 4.8 times more Vitamin B2, 12.2 times more Vitamin B3, 10.7 times more Vitamin B5, more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin D and Vitamin E
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Shelf Stable Unsweetened Almond Milk vs Cassava:

• 1 kilogram of Shelf Stable Unsweetened Almond Milk has 11.5 times more Calcium, 5.1 times more Sodium and 1.6 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 5 times more Copper, 3.5 times more Magnesium, 9.6 times more Manganese, 3 times more Phosphorus, 4 times more Potassium and 5.7 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Cassava contain similar levels of Iron per one kilogram.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Cassava contains 10.7 times more Energy, 29.1 times more Carbohydrate, 2.1 times more Sugars, 9 times more Fiber and 3.4 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein
• Both Shelf Stable Unsweetened Almond Milk as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.