Comparing Nutrients in 500 calories Cassava VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 500 calories

• Cassava: 313g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	45% 58.5g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	60% 43.5g	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	13% 5g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	71% 39.7g	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	0.35% 3.13μg	113% 1017μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	20.5% 0.27mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	694% 16.7μg	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	131% 783IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.96% 0.59mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	22.2% 26.7μg	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	5% 50mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	159% 1.43mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	12% 84.4mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	69.7% 38.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	5.04% 187g	41.8% 1545g	3700g per day for Men 19-50 years

Cassava VS Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Cassava vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 500 calories of Cassava have more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 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 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• 500 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 500 calories.

Comparing minerals per 500 calories for Cassava vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 500 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.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 2 times more Carbohydrate than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 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 500 calories.
• 500 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein