Comparing Nutrients in 7 ounces Cassava VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Cassava	Roasted Soy Flour	Recommended Dietary Allowance
Energy	11% 318kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	21% 15g	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	9.4% 3.57g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	53.6% 0.7mg	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	13.4% 53.6μg	113% 450μg	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	45.4% 41mg	0% 0mg	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	2.5% 0.38mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	490% 4.4mg	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	6.7% 0.54mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	179% 4.12mg	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	7.65% 53.6mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.2% 7.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Roasted Soy Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Roasted Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Roasted Soy Flour:

• 7 ounces of Cassava have more Vitamin C than Roasted Soy Flour.
• While 7 oz of Roasted Full-fat Soy Flour contain 4.7 times more Vitamin B1, 19.6 times more Vitamin B2, 3.8 times more Vitamin B3, 11.3 times more Vitamin B5, 4 times more Vitamin B6, 8.4 times more Vitamin B9, 10.4 times more Vitamin E and 37.4 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Roasted Soy Flour:

• 7 oz of Roasted Full-fat Soy Flour contain 11.8 times more Calcium, 22.2 times more Copper, 21.6 times more Iron, 17.6 times more Magnesium, 5.4 times more Manganese, 17.6 times more Phosphorus, 7.5 times more Potassium, 10.7 times more Selenium and 10.5 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.3 times more Carbohydrate than Roasted Soy Flour.
• While 7 oz of Roasted Full-fat Soy Flour contain 2.7 times more Energy, 78.1 times more Fat, 42.7 times more Saturated Fat, 85.8 times more Omega 3, 340.1 times more Omega 6, 4.5 times more Sugars, 5.4 times more Fiber and 28 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6