Comparing Nutrients in 1 kilogram Cassava VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Cassava	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	55% 1600kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	19.3% 6.17g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	185% 2.96g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	23.4% 17g	7.17% 5.2g	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	21% 8g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	151% 84.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	80.8% 1.05mg	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	200% 800μg	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	92% 83mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	588% 706μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	16% 160mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	367% 3.3mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	309% 7.1mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	16% 597g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Steamed Soybeans Sprouts per 1 kg

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

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

• 1 kilogram of Cassava has 2.5 times more Vitamin C than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B5, 3 times more Vitamin B9 and 37.2 times more Vitamin K than Raw Cassava.
• Both Cassava and Steamed Soybeans Sprouts provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Steamed Soybeans Sprouts:

• 1 kg of Steamed Sprouted Soybeans contains 3.7 times more Calcium, 3.3 times more Copper, 4.9 times more Iron, 2.9 times more Magnesium, 1.8 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Zinc and 1.3 times more Water than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Steamed Sprouted Soybeans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 2 times more Energy, 5.8 times more Carbohydrate, 3.3 times more Sugars and 2.3 times more Fiber than Steamed Soybeans Sprouts.
• While 1 kg of Steamed Sprouted Soybeans contains 15.9 times more Fat, 17.4 times more Omega 3, 69.3 times more Omega 6 and 6.2 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6