Comparing Nutrients in 1 pound 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	2.35% 68kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	133% 173g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	10.6% 7.7g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.4% 4.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	30.6% 122μg	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	104% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 186IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Cassava	Recommended Dietary Allowance
Calcium	83.5% 835mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	50.4% 0.45mg	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	16% 1.27mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	75.7% 1.74mg	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	5.83% 41mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	12% 438g	7.3% 271g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Shelf Stable Unsweetened Almond Milk has more Vitamin D and 33.3 times more Vitamin E than Cassava.
• While 1 lb 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 pound 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.