Comparing Nutrients in 1 kilogram Canned Pinto Beans with Liquids VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Pinto Beans with Liquids	Cassava	Recommended Dietary Allowance
Energy	28.3% 820kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	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	117% 152g	293% 381g	130g per day for Men 19-50 years
Sugars	14% 10g	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	121% 46g	47.4% 18g	38g per day for Men 19-50 years
Protein	82% 46g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	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	43.3% 0.52mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.68mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	60% 240μg	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	7.78% 7mg	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	36.7% 5.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Cassava	Recommended Dietary Allowance
Calcium	47% 470mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	184% 14.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	131% 920mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	179% 2680mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21% 782g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans with Liquids VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Pinto Beans with Liquids 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 Pinto Beans with Liquids vs Cassava:

• 1 kilogram of Canned Pinto Beans with Liquids has 1.3 times more Vitamin B5 and 2.9 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 1.7 times more Vitamin B1, 3 times more Vitamin B2, 3.2 times more Vitamin B3 and 29.4 times more Vitamin C than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Cassava provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E
• Both Canned Pinto Beans Solids and Liquids 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 Pinto Beans with Liquids vs Cassava:

• 1 kilogram of Canned Pinto Beans with Liquids has 2.9 times more Calcium, 1.6 times more Copper, 5.4 times more Iron, 1.6 times more Magnesium, 3.4 times more Phosphorus, 19.1 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Cassava.
• Both Canned Pinto Beans with Liquids and Cassava contain similar levels of Manganese and Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pinto Beans with Liquids has 6.9 times more Omega 3, 2.6 times more Fiber and 3.4 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 2 times more Energy, 2.5 times more Carbohydrate and 1.7 times more Sugars than Canned Pinto Beans Solids and Liquids.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Canned Pinto Beans Solids and Liquids as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.