Comparing Nutrients in 7 ounces Cassava VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Cassava	Sprouted Soybeans	Recommended Dietary Allowance
Energy	11% 318kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	39% 6.62g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	9.4% 3.57g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cassava	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	27% 0.35mg	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	85.3% 341μg	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	33.7% 30.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	94% 0.85mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	60.6% 1.4mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Sprouted Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Sprouted Soybeans:

• 7 ounces of Cassava have 1.3 times more Vitamin C than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 8.7 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin B9 than Raw Cassava.
• Both Raw Cassava as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Sprouted Soybeans:

• 7 oz of Raw Sprouted Soybeans contain 4.2 times more Calcium, 4.3 times more Copper, 7.8 times more Iron, 3.4 times more Magnesium, 1.8 times more Manganese, 6.1 times more Phosphorus, 1.8 times more Potassium and 3.4 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Sprouted Soybeans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.3 times more Energy, 4 times more Carbohydrate and 1.6 times more Fiber than Sprouted Soybeans.
• While 7 oz of Raw Sprouted Soybeans contain 23.9 times more Fat, 12.6 times more Saturated Fat, 26.2 times more Omega 3, 104.3 times more Omega 6 and 9.6 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Sprouted Soybeans

What are the health benefits of Cassava compared to Sprouted Soybeans?

Cassava is a good source of carbohydrates, fiber, and some minerals like manganese and potassium. However, sprouted soybeans are higher in protein, fiber, and essential nutrients like iron, calcium, and vitamin C. Both can be part of a healthy vegan diet, but sprouted soybeans offer more nutritional benefits overall.

Can I lose weight easier by eating more Cassava or Sprouted Soybeans?

Both cassava and sprouted soybeans can be part of a healthy diet for weight loss, but it ultimately depends on your overall calorie intake and food choices. Cassava is a starchy root vegetable that is high in carbohydrates, while sprouted soybeans are a good source of plant-based protein and fiber. In general, incorporating more whole plant foods like sprouted soybeans into your diet can help with weight loss due to their high fiber content, which can help you feel full and satisfied. Additionally, the protein in sprouted soybeans can support muscle growth and maintenance, which is important for a healthy metabolism. On the other hand, cassava is also a nutritious food but is higher in carbohydrates and lower in protein compared to sprouted soybeans. If you are looking to lose weight, it's important to focus on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity. Ultimately, the key to weight loss is creating a calorie deficit, which can be achieved by eating a balanced diet that is rich in whole plant foods like vegetables, fruits, whole grains, legumes, nuts, and seeds. It's always best to consult with a healthcare provider or a registered dietitian for personalized nutrition advice tailored to your specific needs and goals.

Should I eat more Cassava or more Sprouted Soybeans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more sprouted soybeans as they are a complete protein source, providing all essential amino acids necessary for muscle growth and repair. Additionally, sprouted soybeans are rich in nutrients like iron, calcium, and B vitamins, which are important for overall muscle health and performance. Cassava, on the other hand, is a starchy root vegetable that is lower in protein compared to soybeans and may not be as effective for muscle building purposes.

What is the environmental impact of producing Cassava compared to Sprouted Soybeans?

Cassava has a lower environmental impact compared to sprouted soybeans. Cassava requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in poor soil conditions, further reducing its environmental footprint.