Comparing Nutrients in 1 kilogram Cassava VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Cassava	Boiled Soybeans	Recommended Dietary Allowance
Energy	55% 1600kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	23.4% 17g	41.4% 30g	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	47.4% 18g	158% 60g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	180% 2.34mg	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	67.5% 270μg	135% 540μg	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	229% 206mg	19% 17mg	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	12.7% 1.9mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Soybeans	Recommended Dietary Allowance
Calcium	16% 160mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	452% 4.07mg	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	33.8% 2.7mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	358% 8.24mg	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	38.6% 270mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	16% 597g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Boiled Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Boiled Soybeans:

• 1 kilogram of Cassava has 2.1 times more Vitamin B3 and 12.1 times more Vitamin C than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 1.8 times more Vitamin B1, 5.9 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9, 1.8 times more Vitamin E and 10.1 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Boiled Soybeans:

• 1 kg of Boiled Soybeans no Salt contains 6.4 times more Calcium, 4.1 times more Copper, 19 times more Iron, 4.1 times more Magnesium, 2.1 times more Manganese, 9.1 times more Phosphorus, 1.9 times more Potassium, 10.4 times more Selenium and 3.4 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 4.6 times more Carbohydrate than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 32 times more Fat, 17.5 times more Saturated Fat, 35.2 times more Omega 3, 139.5 times more Omega 6, 1.8 times more Sugars, 3.3 times more Fiber and 13.4 times more Protein than Raw Cassava.
• Both Cassava and Boiled Soybeans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6