Comparing Nutrients in 1 pound Roasted Soybeans with Salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Cassava	3%	2%	95%

Macro Nutrients

	Roasted Soybeans with Salt	Cassava	Recommended Dietary Allowance
Energy	73.4% 2127kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	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	105% 137g	133% 173g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	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	211% 80.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	312% 175g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Cassava	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	30.7% 0.4mg	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	239% 957μg	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	11% 9.98mg	104% 93mg	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	27.5% 4.13mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Cassava	Recommended Dietary Allowance
Calcium	62.6% 626mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	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	221% 17.7mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	75.7% 1.74mg	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	235% 1647mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	196% 6668mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	49.3% 739mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Soybeans with Salt vs Cassava:

• 1 pound of Roasted Soybeans with Salt has 3 times more Vitamin B2, 1.7 times more Vitamin B3, 4.2 times more Vitamin B5, 2.4 times more Vitamin B6, 7.8 times more Vitamin B9, 4.8 times more Vitamin E and 26.5 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 9.4 times more Vitamin C than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Cassava provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Roasted Soybeans with Salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Soybeans with Salt vs Cassava:

• 1 pound of Roasted Soybeans with Salt has 8.6 times more Calcium, 8.3 times more Copper, 14.4 times more Iron, 6.9 times more Magnesium, 5.6 times more Manganese, 13.4 times more Phosphorus, 5.4 times more Potassium, 27.3 times more Selenium, 11.6 times more Sodium and 9.2 times more Zinc than Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Soybeans with Salt has 2.9 times more Energy, 90.7 times more Fat, 49.6 times more Saturated Fat, 99.6 times more Omega 3, 395.1 times more Omega 6, 2.5 times more Sugars, 9.8 times more Fiber and 28.3 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 1.3 times more Carbohydrate than Roasted Soybeans with Salt.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6