Comparing Nutrients in 100 calories Canned Refried Beans, fat-free VS Cassava

Weight per 100 calories

• Canned Refried Beans, fat-free: 127g
• Cassava: 62.5g

Raw Cassava has 2 times more energy per unit of mass than Canned Refried Beans, fat-free, which is above average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Refried Beans, fat-free	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	1.07% 0.77g	1.47% 1.06g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	2.96% 1.13g	38g per day for Men 19-50 years
Protein	12% 6.76g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.16% 0.038mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	4.23% 0.055mg	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	18% 72μg	4.2% 17μg	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	1.27% 1.14mg	14.3% 13mg	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	0.34% 0.051mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Cassava	Recommended Dietary Allowance
Calcium	4.3% 43mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.94% 0.063mg	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	25.6% 2.05mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	10.4% 0.24mg	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	20% 141mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	29.5% 443mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	7.48% 0.82mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.7% 100g	1% 37.3g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Cassava?

Lets compare vitamin content per 100 calories of Canned Refried Beans, fat-free vs Cassava:

• 100 calories of Canned Refried Beans, fat-free have 3.7 times more Vitamin B5, 2.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 2.1 times more Vitamin K than Cassava.
• While 100 kcal of Raw Cassava contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 11.3 times more Vitamin C than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Cassava provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin C
• 100 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin K
• Both Canned Refried Beans, fat-free as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Canned Refried Beans, fat-free vs Cassava:

• 100 calories of Canned Refried Beans, fat-free have 4.3 times more Calcium, 3.3 times more Copper, 12.2 times more Iron, 3.7 times more Magnesium, 1.7 times more Manganese, 8.3 times more Phosphorus, 2.6 times more Potassium, 16.5 times more Selenium, 50.6 times more Sodium, 3.9 times more Zinc and 2.7 times more Water than Cassava.
• 100 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Refried Beans, fat-free have 18.2 times more Omega 3, 5.3 times more Fiber and 8 times more Protein than Cassava.
• While 100 kcal of Raw Cassava contain 1.4 times more Carbohydrate than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Cassava offer comparable quantities of Energy per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Canned Refried Beans, fat-free as well as Raw Cassava provide inadequate amounts of Omega 6 in 100 calories.