Comparing Nutrients in 100 grams Cassava VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Cassava	Enhanced Soymilk	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	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	2.65% 3.45g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	3.5% 2.53g	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	1.05% 0.4g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Cassava	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	20.6% 3.3mg	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	18% 0.23mg	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	8% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45% 1.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	8% 7.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	7.83% 47IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	17% 2.52mg	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	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	13.7% 0.12mg	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	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	NA	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Enhanced Soymilk per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Enhanced Soymilk:

• 100 grams of Cassava have 1.4 times more Vitamin B1 and 2.9 times more Vitamin C than Enhanced Soymilk.
• While 100 g of Enhanced Soymilk contain 4.1 times more Vitamin B2, 3.9 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin B12, more Vitamin D and 13.3 times more Vitamin E than Raw Cassava.
• Both Cassava and Enhanced Soymilk provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 100 grams for Cassava vs Enhanced Soymilk:

• 100 grams of Cassava have 1.9 times more Potassium and 1.4 times more Zinc than Enhanced Soymilk.
• While 100 g of Enhanced Soymilk contain 8.8 times more Calcium, 1.8 times more Iron, 3.3 times more Selenium, 3.6 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Enhanced Soymilk contain similar levels of Copper per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 3.6 times more Energy, 11 times more Carbohydrate and 4.5 times more Fiber than Enhanced Soymilk.
• While 100 g of Enhanced Soymilk contain 7.1 times more Fat, 1.5 times more Sugars and 2.2 times more Protein than Raw Cassava.
• 100 grams of Enhanced Soymilk provide inadequate amounts of Energy and Fiber