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

Weight per 300 calories

• Cassava: 188g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g

Cassava has 5.3 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, original and vanilla, light, 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, with added calcium, vitamins A and D?

Macros Ratio

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

Macro Nutrients

	Cassava	Soymilk, original and vanilla, light, 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	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	22.2% 3.8g	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	27% 35g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	36% 26g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cassava	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	417% 10μg	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	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.38% 0.36mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3% 30mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	96% 0.86mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	35.7% 150mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.02% 112g	25% 927g	3700g per day for Men 19-50 years

Cassava VS Soymilk, Original And Vanilla, Light, 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, with added calcium, vitamins A and D?

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

• 300 calories of Cassava have more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 325.3 times more Vitamin A, 2.3 times more Vitamin B1, 22.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 300 calories.

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

• 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 41 times more Calcium, 4.6 times more Copper, 8.5 times more Iron, 3.8 times more Magnesium, 17.2 times more Phosphorus, 2.3 times more Potassium, 17.5 times more Selenium, 18.3 times more Sodium, 3.6 times more Zinc and 8.3 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 2 times more Carbohydrate than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 14.7 times more Fat, 15.4 times more Omega 3, 63 times more Omega 6, 8.2 times more Sugars and 9.3 times more Protein than Raw Cassava.
• Both Cassava and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein