Comparing Nutrients in 1 kilogram Canned Black Turtle Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Black Turtle Beans	Cassava	Recommended Dietary Allowance
Energy	31.4% 910kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	293% 381g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	23.4% 17g	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	182% 69g	47.4% 18g	38g per day for Men 19-50 years
Protein	108% 60.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle Beans	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	67.7% 0.88mg	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	153% 610μg	67.5% 270μg	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	30% 27mg	229% 206mg	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	41.3% 6.2mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Cassava	Recommended Dietary Allowance
Calcium	35% 350mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	111% 1mg	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	238% 19mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	167% 3.84mg	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	154% 1080mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.4% 756g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Turtle Beans VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Black Turtle Beans versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Black Turtle Beans vs Cassava:

• 1 kilogram of Canned Black Turtle Beans has 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.3 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 7.6 times more Vitamin C than Canned Black Turtle Beans.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E
• Both Canned Black Turtle Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Black Turtle Beans vs Cassava:

• 1 kilogram of Canned Black Turtle Beans has 2.2 times more Calcium, 1.9 times more Copper, 7 times more Iron, 1.7 times more Magnesium, 4 times more Phosphorus, 1.9 times more Selenium, 27.4 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.6 times more Manganese than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Cassava contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Black Turtle Beans has 3.4 times more Omega 3, 3.8 times more Fiber and 4.4 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.8 times more Energy, 2.3 times more Carbohydrate and 7.4 times more Sugars than Canned Black Turtle Beans.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Canned Black Turtle Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.