Comparing Nutrients in 7 ounces Cassava VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Soymilk	24%	29%	47%

Macro Nutrients

	Cassava	Soymilk	Recommended Dietary Allowance
Energy	11% 318kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	6.8% 1.16g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	11% 7.9g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Soymilk	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	11.8% 0.15mg	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	8.93% 35.7μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Soymilk	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.2% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	19.2% 0.44mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Soymilk per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Soymilk:

• 7 ounces of Cassava have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin C than Soymilk.
• While 7 oz of Soymilk Unfortified contain 1.4 times more Vitamin B2, 3.5 times more Vitamin B5 and 1.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Soymilk provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• 7 ounces of Soymilk have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Soymilk:

• 7 ounces of Cassava have 1.7 times more Manganese, 2.3 times more Potassium and 2.8 times more Zinc than Soymilk.
• While 7 oz of Soymilk Unfortified contain 1.6 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.9 times more Phosphorus, 6.9 times more Selenium, 3.6 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Soymilk contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium
• 7 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3 times more Energy, 6.1 times more Carbohydrate and 3 times more Fiber than Soymilk.
• While 7 oz of Soymilk Unfortified contain 4.4 times more Omega 3, 18.3 times more Omega 6, 2.3 times more Sugars and 2.4 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Soymilk provide inadequate amounts of Energy and Fiber