Comparing Nutrients in 100 grams Cassava VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Soy Flour	33%	40%	27%

Macro Nutrients

	Cassava	Soy Flour	Recommended Dietary Allowance
Energy	5.5% 160kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	60.5% 10.3g	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	24.6% 32g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	10.3% 7.5g	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	25.3% 9.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Cassava	Soy Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	35.5% 0.46mg	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	86.3% 345μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Soy Flour	Recommended Dietary Allowance
Calcium	1.6% 16mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	324% 2.92mg	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	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	698% 314μg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.14% 5.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Soy Flour per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Soy Flour:

• 100 grams of Cassava have more Vitamin C than Soy Flour.
• While 100 g of Raw Full-fat Soy Flour contain 6.7 times more Vitamin B1, 24.2 times more Vitamin B2, 5.1 times more Vitamin B3, 14.9 times more Vitamin B5, 5.2 times more Vitamin B6, 12.8 times more Vitamin B9, 10.3 times more Vitamin E and 36.8 times more Vitamin K than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Soy Flour:

• 100 g of Raw Full-fat Soy Flour contain 12.9 times more Calcium, 29.2 times more Copper, 23.6 times more Iron, 20.4 times more Magnesium, 5.9 times more Manganese, 18.3 times more Phosphorus, 9.3 times more Potassium, 10.7 times more Selenium and 11.5 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Full-fat Soy Flour contain 2.7 times more Energy, 73.8 times more Fat, 40.4 times more Saturated Fat, 81.1 times more Omega 3, 321.3 times more Omega 6, 4.4 times more Sugars, 5.3 times more Fiber and 27.8 times more Protein than Raw Cassava.
• Both Cassava and Soy Flour offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6