Nutrient Comparison: Canned White Beans VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned White 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 White Beans vs Cassava:
- 14 ounces of Canned White Beans have 1.7 times more Vitamin B5, 2.4 times more Vitamin B9, 4.2 times more Vitamin E and 1.5 times more Vitamin K than Cassava.
- While 14 oz of Raw Cassava contain 1.3 times more Vitamin B2, 7.6 times more Vitamin B3 and more Vitamin C than Canned White Beans.
- Both Canned White Beans and Cassava provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
- 14 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
- 14 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
- Both Canned White Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned White Beans vs Cassava:
- 14 ounces of Canned White Beans have 4.6 times more Calcium, 2.3 times more Copper, 11.1 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium, 24.3 times more Sodium and 3.3 times more Zinc than Cassava.
- 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned White Beans have 3.3 times more Omega 3, 2.7 times more Fiber and 5.3 times more Protein than Cassava.
- While 14 oz of Raw Cassava contain 1.4 times more Energy, 1.8 times more Carbohydrate and 5.9 times more Sugars than Canned White Beans.
- 14 ounces of Cassava provide inadequate amounts of Omega 3
- Both Canned White Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in 14 ounces.