Comparing Nutrients in 1 kilogram Soybeans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Cassava	3%	2%	95%

Macro Nutrients

	Soybeans	Cassava	Recommended Dietary Allowance
Energy	154% 4460kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	206% 199g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	831% 13.3g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	584% 99g	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	232% 302g	293% 381g	130g per day for Men 19-50 years
Sugars	101% 73.3g	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	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	245% 93g	47.4% 18g	38g per day for Men 19-50 years
Protein	652% 365g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.74mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.93mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	67.7% 0.88mg	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	938% 3750μg	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	66.7% 60mg	229% 206mg	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	56.7% 8.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Cassava	Recommended Dietary Allowance
Calcium	277% 2770mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	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	1963% 157mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	167% 3.84mg	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	1006% 7040mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Cassava per 1 kg

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

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

• 1 kilogram of Soybeans has 10 times more Vitamin B1, 18.1 times more Vitamin B2, 1.9 times more Vitamin B3, 7.4 times more Vitamin B5, 4.3 times more Vitamin B6, 13.9 times more Vitamin B9, 4.5 times more Vitamin E and 24.7 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 3.4 times more Vitamin C than Raw Soybeans.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Soybeans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soybeans vs Cassava:

• 1 kilogram of Soybeans has 17.3 times more Calcium, 16.6 times more Copper, 58.1 times more Iron, 13.3 times more Magnesium, 6.6 times more Manganese, 26.1 times more Phosphorus, 6.6 times more Potassium, 25.4 times more Selenium and 14.4 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soybeans has 2.8 times more Energy, 71.2 times more Fat, 39 times more Saturated Fat, 78.2 times more Omega 3, 310.2 times more Omega 6, 4.3 times more Sugars, 5.2 times more Fiber and 26.8 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Carbohydrate than Raw Soybeans.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6