Comparing Nutrients in 500 calories Cassava VS Stir-Fried Soybeans Sprouts

Weight per 500 calories

• Cassava: 313g
• Stir-Fried Soybeans Sprouts: 400g

Cassava has 1.3 times more energy per 100g than Stir-Fried Soybeans Sprouts. It has above average energy density when compared to other foods. Stir-Fried Sprouted Soybeans having average energy density.

Discover which food has more nutrients per 500 calories - Cassava or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Cassava	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	29% 37.6g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	NA	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	15% 5.63g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	51.7% 0.67mg	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	21% 84.4μg	127% 508μg	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	53.3% 48mg	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	3.96% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	5% 50mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	234% 2.1mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	197% 4.53mg	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	12% 84.4mg	123% 864mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	5.04% 187g	7.26% 269g	3700g per day for Men 19-50 years

Cassava VS Stir-Fried Soybeans Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Stir-Fried Soybeans Sprouts?

Lets compare vitamin content per 500 calories of Cassava vs Stir-Fried Soybeans Sprouts:

• 500 calories of Cassava have 1.3 times more Vitamin C than Stir-Fried Soybeans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Soybeans contain 6.2 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 14.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Cassava.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cassava vs Stir-Fried Soybeans Sprouts:

• 500 kcal of Stir-Fried Sprouted Soybeans contain 6.6 times more Calcium, 6.7 times more Copper, 1.9 times more Iron, 5.9 times more Magnesium, 3.8 times more Manganese, 10.2 times more Phosphorus, 2.7 times more Potassium and 7.9 times more Zinc than Raw Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium and Zinc
• Both Raw Cassava as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 3.2 times more Carbohydrate and 1.8 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Soybeans contain 32.5 times more Fat, 17 times more Saturated Fat, 35.5 times more Omega 3, 141.5 times more Omega 6 and 12.3 times more Protein than Raw Cassava.
• Both Cassava and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein
• 500 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber