Comparing Nutrients in 100 grams Cassava VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Cassava	Green Soybeans	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	16.6% 2.82g	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	8.5% 11g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	11% 4.2g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	5% 0.065mg	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	41.3% 165μg	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	32.2% 29mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Green Soybeans	Recommended Dietary Allowance
Calcium	1.6% 16mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	14.2% 0.13mg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	23.8% 0.55mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.82% 67.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Green Soybeans per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Green Soybeans:

• 100 grams of Cassava have 1.4 times more Vitamin B6 than Green Soybeans.
• While 100 g of Raw Green Soybeans contain 5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 6.1 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Cassava.
• Both Raw Cassava as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Green Soybeans:

• 100 g of Raw Green Soybeans contain 12.3 times more Calcium, 1.3 times more Copper, 13.1 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium, 2.1 times more Selenium and 2.9 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 grams of Cassava have 3.4 times more Carbohydrate than Green Soybeans.
• While 100 g of Raw Green Soybeans contain 24.3 times more Fat, 10.6 times more Saturated Fat, 22.1 times more Omega 3, 88.2 times more Omega 6, 2.3 times more Fiber and 9.5 times more Protein than Raw Cassava.
• Both Cassava and Green Soybeans offer comparable quantities of Energy per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3 and Omega 6