Comparing Nutrients in 7 ounces Cassava VS 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	11% 318kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	4.4% 0.75g	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	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	7.14% 5.18g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	8.43% 4.72g	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	0.22% 2μg	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	2.44% 0.032mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.7% 2μg	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	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	2.65% 3.18μg	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	3.18% 31.8mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	19% 0.17mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	7.65% 53.6mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 7 ounces of Cassava have 2.4 times more Vitamin B1, 3.8 times more Vitamin B3, 5.5 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 61 times more Vitamin A, 4.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and 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 and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 7 ounces of Cassava have 1.4 times more Magnesium, 2.3 times more Potassium and 1.5 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 7.7 times more Calcium, 1.6 times more Iron, 3.2 times more Phosphorus, 3.3 times more Selenium, 3.4 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Copper per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.3 times more Energy, 10.8 times more Carbohydrate and 6 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.9 times more Omega 3, 11.8 times more Omega 6, 1.5 times more Sugars and 1.8 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber