Comparing Nutrients in 7 ounces Soymilk VS Cassava

Macros Ratio

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

Macro Nutrients

	Soymilk	Cassava	Recommended Dietary Allowance
Energy	3.7% 107kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	11% 7.9g	4.65% 3.37g	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	3.13% 1.2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	13.4% 0.17mg	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	8.93% 35.7μg	13.4% 53.6μg	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	0% 0mg	45.4% 41mg	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	1.46% 0.22mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Cassava	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	22% 0.2mg	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	16% 1.27mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	33% 0.76mg	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	14.7% 103mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.75% 101mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.72% 175g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk VS Cassava per 7 oz

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

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

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

Comparing minerals per 7 ounces for Soymilk vs Cassava:

• 7 ounces of Soymilk have 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 Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Manganese, 2.3 times more Potassium and 2.8 times more Zinc than Soymilk Unfortified.
• Both Soymilk and Cassava contain similar levels of Magnesium per seven ounces.
• 7 ounces of Soymilk lack sufficient amounts of Zinc
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

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