Nutrient Comparison: Cassava VS Canned Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Canned Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cassava vs Canned Beans:
- 14 ounces of Cassava have 1.2 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Canned Beans.
- While 14 oz of Canned Beans with Salt contain 2 times more Vitamin B5 than Raw Cassava.
- Both Cassava and Canned Beans provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
- 14 ounces of Canned Beans have insufficient amounts of Vitamin C
- Both Raw Cassava as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Cassava vs Canned Beans:
- 14 ounces of Cassava have 3.5 times more Manganese and 1.2 times more Potassium than Canned Beans.
- While 14 oz of Canned Beans with Salt contain 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 Raw Cassava.
- 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cassava have 1.7 times more Energy and 1.8 times more Carbohydrate than Canned Beans.
- While 14 oz of Canned Beans with Salt contain 4.7 times more Sugars, 2.3 times more Fiber and 3.5 times more Protein than Raw Cassava.
- Both Raw Cassava as well as Canned Beans with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.