Comparing Nutrients in 100 grams Cassava VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Oat Milk	14%	15%	71%

Macro Nutrients

	Cassava	Oat Milk	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.84% 53.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.14% 0.1g	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	4.74% 1.8g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oat Milk	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	0% 0mg	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	6.75% 27μg	1.2% 4.8μg	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	23% 20.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.87% 41.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Oat Milk	Recommended Dietary Allowance
Calcium	1.6% 16mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	11% 0.1mg	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	3.38% 0.27mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	21.7% 0.5mg	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	3.86% 27mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	1.46% 49.7mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Oat Milk per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Oat Milk:

• 100 grams of Cassava have 4.3 times more Vitamin B3, more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Oat Milk.
• While 100 g of Oat Milk contain 61.7 times more Vitamin A, 4.2 times more Vitamin B2 and more Vitamin D than Raw Cassava.
• Both Cassava and Oat Milk provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A and Vitamin D
• 100 grams of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Oat Milk have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Oat Milk:

• 100 grams of Cassava have 5.5 times more Potassium than Oat Milk.
• While 100 g of Oat Milk contain 7.7 times more Calcium, 2.6 times more Iron, 1.3 times more Manganese, 2.3 times more Phosphorus, 6.1 times more Selenium, 3.2 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Oat Milk contain similar levels of Copper and Magnesium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium
• 100 grams of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 3 times more Energy, 3.9 times more Carbohydrate and 17 times more Sugars than Oat Milk.
• While 100 g of Oat Milk contain 1.4 times more Protein than Raw Cassava.
• Both Cassava and Oat Milk offer comparable quantities of Fiber per 100 grams.
• 100 grams of Oat Milk provide inadequate amounts of Energy
• Both Raw Cassava as well as Oat Milk provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.