Nutrient Comparison: Canned Beans VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Beans versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Beans vs Cassava:
- 14 ounces of Canned Beans have 2 times more Vitamin B5 than Cassava.
- While 14 oz of Raw Cassava contain 2 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Canned Beans with Salt.
- Both Canned Beans and Cassava provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 ounces.
- 14 ounces of Canned Beans have insufficient amounts of Vitamin C
- Both Canned Beans with Salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Canned Beans vs Cassava:
- 14 ounces of Canned Beans have 2.1 times more Calcium, 1.5 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 2.7 times more Phosphorus, 7.1 times more Selenium, 24.5 times more Sodium and 6.7 times more Zinc than Cassava.
- While 14 oz of Raw Cassava contain 3.5 times more Manganese than Canned Beans with Salt.
- Both Canned Beans and Cassava contain similar levels of Potassium per 14 ounces.
- 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Beans have 4.7 times more Sugars, 2.3 times more Fiber and 3.5 times more Protein than Cassava.
- While 14 oz of Raw Cassava contain 1.7 times more Energy and 1.8 times more Carbohydrate than Canned Beans with Salt.
- Both Canned Beans with Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.