Comparing Nutrients in 500 calories Cassava VS Shelf Stable Unsweetened Almond Milk

Weight per 500 calories

• Cassava: 313g
• Shelf Stable Unsweetened Almond Milk: 3333g

Cassava has 10.7 times more energy per 100g than Shelf Stable Unsweetened Almond Milk. It has above average energy density when compared to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Discover which food has more nutrients per 500 calories - Cassava or Shelf Stable Unsweetened Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Cassava	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	37.2% 27g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	15% 5.63g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	113% 34μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 84.4μg	8.33% 33.3μg	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	71.5% 64.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1367IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.96% 0.59mg	1407% 211mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	5% 50mg	613% 6133mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	74% 0.67mg	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	10.5% 0.84mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 84.4mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	18% 2mg	11mg per day for Men 19-50 years
Water	5.04% 187g	87% 3218g	3700g per day for Men 19-50 years

Cassava VS Shelf Stable Unsweetened Almond Milk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Shelf Stable Unsweetened Almond Milk?

Lets compare vitamin content per 500 calories of Cassava vs Shelf Stable Unsweetened Almond Milk:

• 500 calories of Cassava have more Vitamin B1, more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• While 500 kcal of Shelf Stable Unsweetened Almond Milk contain 2.2 times more Vitamin B2, more Vitamin D and 355.4 times more Vitamin E than Raw Cassava.
• Both Cassava and Shelf Stable Unsweetened Almond Milk provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin D and Vitamin E
• 500 calories of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cassava vs Shelf Stable Unsweetened Almond Milk:

• 500 kcal of Shelf Stable Unsweetened Almond Milk contain 122.7 times more Calcium, 2.1 times more Copper, 11.1 times more Iron, 3 times more Magnesium, 3.6 times more Phosphorus, 2.6 times more Potassium, 54.9 times more Sodium, 1.9 times more Zinc and 17.3 times more Water than Raw Cassava.
• Both Cassava and Shelf Stable Unsweetened Almond Milk contain similar levels of Manganese per 500 calories.
• 500 calories of Cassava lack sufficient amounts of Calcium and Zinc
• Both Raw Cassava as well as Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 2.7 times more Carbohydrate than Shelf Stable Unsweetened Almond Milk.
• While 500 kcal of Shelf Stable Unsweetened Almond Milk contain 36.6 times more Fat, 84 times more Omega 6, 5.1 times more Sugars and 3.1 times more Protein than Raw Cassava.
• Both Cassava and Shelf Stable Unsweetened Almond Milk offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Cassava as well as Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Omega 3 in 500 calories.