Comparing Nutrients in 1 kilogram Cassava VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Cassava	Chocolate Soymilk	Recommended Dietary Allowance
Energy	55% 1600kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	76.5% 100g	130g per day for Men 19-50 years
Sugars	23.4% 17g	108% 78.6g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Chocolate Soymilk	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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	59.2% 0.77mg	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	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	16% 160mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	229% 2.06mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	NA	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	16% 597g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Chocolate Soymilk per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Chocolate Soymilk:

• 1 kilogram of Cassava has 4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.5 times more Vitamin B9 and 12.1 times more Vitamin C than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 5.5 times more Vitamin B2, more Vitamin B12 and 1.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Chocolate Soymilk provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin B12 and Vitamin K
• 1 kilogram of Chocolate Soymilk have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Cassava as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Chocolate Soymilk:

• 1 kilogram of Cassava has 1.4 times more Magnesium and 1.9 times more Potassium than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 1.6 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 1.9 times more Phosphorus, 6.9 times more Selenium, 3.8 times more Sodium and 1.4 times more Water than Raw Cassava.
• Both Cassava and Chocolate Soymilk contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 2.5 times more Energy, 3.8 times more Carbohydrate and 4.5 times more Fiber than Chocolate Soymilk.
• While 1 kg of Unfortified Chocolate Soymilk contains 4.4 times more Omega 3, 18.3 times more Omega 6, 4.6 times more Sugars and 1.7 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Chocolate Soymilk provide inadequate amounts of Fiber