Comparing Nutrients in 300 calories Soymilk (all flavors), nonfat, with added calcium, vitamins A and D VS Cassava

Weight per 300 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g
• Cassava: 188g

Raw Cassava has 5.7 times more energy per unit of mass than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D, which is above average in comparison to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Discover which food has more nutrients per 300 calories - Soymilk (all flavors), nonfat, with added calcium, vitamins A and D or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Cassava	3%	2%	95%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	54% 39g	4.4% 3.2g	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	5.64% 2.14g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cassava	Recommended Dietary Allowance
Vitamin A	72.6% 654μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	12.7% 0.17mg	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	18.8% 75μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	43% 38.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.2% 439IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cassava	Recommended Dietary Allowance
Calcium	124% 1243mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	21% 0.19mg	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	47% 3.75mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	NA	31.3% 0.72mg	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	133% 932mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	27% 993g	3.02% 112g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soymilk (all flavors), nonfat, with added calcium, vitamins A and D or Cassava?

Lets compare vitamin content per 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Cassava:

• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 348.6 times more Vitamin A, 1.4 times more Vitamin B1, 20.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.9 times more Vitamin K than Cassava.
• While 300 kcal of Raw Cassava contain more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Raw Cassava have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Cassava:

• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 41.4 times more Calcium, 7.1 times more Copper, 7.4 times more Iron, 2.7 times more Magnesium, 18.4 times more Phosphorus, 2.2 times more Potassium, 14.7 times more Selenium, 23.3 times more Sodium, 1.7 times more Zinc and 8.9 times more Water than Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 12.3 times more Sugars and 10.4 times more Protein than Cassava.
• While 300 kcal of Raw Cassava contain 1.6 times more Carbohydrate and 1.6 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Cassava offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.