Comparing Nutrients in 300 calories Cassava VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Cassava: 188g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g

Cassava has 4.7 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Cassava	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	26% 34g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	5% 3.6g	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	8.9% 3.38g	14% 5.3g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Cassava	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	NA	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	12.7% 50.6μg	15.4% 61.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.6% 2.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.38% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3% 30mg	109% 1085mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	NA	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	6.33% 0.51mg	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	7.23% 50.6mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	3.02% 112g	22% 812g	3700g per day for Men 19-50 years

Cassava VS Soymilk, Original And Vanilla, Light, Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Cassava vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 calories of Cassava have more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 17.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Cassava.
• Both Cassava and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Cassava vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 36.2 times more Calcium, 8 times more Iron, 2.9 times more Magnesium, 18 times more Phosphorus, 2 times more Potassium, 21.2 times more Sodium, 1.4 times more Zinc and 7.3 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 2.1 times more Carbohydrate than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 14.3 times more Fat, 1.6 times more Fiber and 9.1 times more Protein than Raw Cassava.
• Both Cassava and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein