Comparing Nutrients in 100 calories Cassava VS Canned Harvard Beets with Liquids

Weight per 100 calories

• Cassava: 62.5g
• Canned Harvard Beets with Liquids: 137g

Cassava has 2.2 times more energy per 100g than Canned Harvard Beets with Liquids. It has above average energy density when compared to other foods. Canned Harvard Beets Solids and Liquids having average energy density.

Discover which food has more nutrients per 100 calories - Cassava or Canned Harvard Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Cassava	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.085% 0.082g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.039% 0.012g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.17% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	19% 25g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	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	2.96% 1.13g	9% 3.42g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	1.14% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.27% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	0.72% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	5.8% 0.075mg	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	4.2% 17μg	9.93% 39.7μg	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	14.3% 13mg	3.65% 3.3mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	1% 10mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	14.8% 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	2.1% 0.17mg	6.16% 0.49mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	14.4% 0.33mg	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	2.4% 17mg	3.33% 23.3mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	2.74% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	2.86% 0.32mg	11mg per day for Men 19-50 years
Water	1% 37.3g	2.97% 110g	3700g per day for Men 19-50 years

Cassava VS Canned Harvard Beets With Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Canned Harvard Beets with Liquids?

Lets compare vitamin content per 100 calories of Cassava vs Canned Harvard Beets with Liquids:

• 100 calories of Cassava have 4 times more Vitamin B1, 4.6 times more Vitamin B3 and 3.9 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 100 kcal of Canned Harvard Beets Solids and Liquids contain 2.3 times more Vitamin B2, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Cassava.
• 100 calories of Cassava have insufficient amounts of Vitamin B5
• 100 calories of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Cassava as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cassava vs Canned Harvard Beets with Liquids:

• 100 kcal of Canned Harvard Beets Solids and Liquids contain 2.1 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium, 25.4 times more Sodium, 1.5 times more Zinc and 2.9 times more Water than Raw Cassava.
• 100 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Raw Cassava as well as Canned Harvard Beets Solids and Liquids lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Canned Harvard Beets Solids and Liquids contain 3 times more Fiber and 1.4 times more Protein than Raw Cassava.
• Both Cassava and Canned Harvard Beets with Liquids offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.