Comparing Nutrients in 100 calories Cassava VS Stir-Fried Mung Beans Sprouts

Weight per 100 calories

• Cassava: 62.5g
• Stir-Fried Mung Beans Sprouts: 200g

Cassava has 3.2 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has above average energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Discover which food has more nutrients per 100 calories - Cassava or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Cassava	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.68% 0.12g	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	16.3% 21g	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	10% 3.8g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	20% 0.26mg	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	35% 140μg	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	35.6% 32mg	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	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	1% 10mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	56.7% 0.51mg	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	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	25.4% 0.58mg	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	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	1% 37.3g	4.56% 169g	3700g per day for Men 19-50 years

Cassava VS Stir-Fried Mung Beans Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Stir-Fried Mung Beans Sprouts?

Lets compare vitamin content per 100 calories of Cassava vs Stir-Fried Mung Beans Sprouts:

• 100 kcal of Stir-Fried Sprouted Mung Beans contain 5.1 times more Vitamin B1, 12 times more Vitamin B2, 4.5 times more Vitamin B3, 16.7 times more Vitamin B5, 4.7 times more Vitamin B6, 8.3 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Cassava.
• 100 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cassava vs Stir-Fried Mung Beans Sprouts:

• 100 kcal of Stir-Fried Sprouted Mung Beans contain 2.6 times more Calcium, 8.2 times more Copper, 22.5 times more Iron, 5 times more Magnesium, 2.4 times more Manganese, 9.4 times more Phosphorus, 2.6 times more Potassium, 2.7 times more Selenium, 8.5 times more Zinc and 4.5 times more Water than Raw Cassava.
• 100 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Stir-Fried Sprouted Mung Beans contain 3.4 times more Fiber and 10.1 times more Protein than Raw Cassava.
• Both Cassava and Stir-Fried Mung Beans Sprouts 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 Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.