Comparing Nutrients in 1 kilogram Boiled Pinto Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Pinto Beans	Cassava	Recommended Dietary Allowance
Energy	49.3% 1430kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	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	202% 262g	293% 381g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	237% 90g	47.4% 18g	38g per day for Men 19-50 years
Protein	161% 90g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto 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	161% 1.93mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	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	430% 1720μg	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	8.9% 8mg	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	62.7% 9.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Cassava	Recommended Dietary Allowance
Calcium	46% 460mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	261% 21mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	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	210% 1470mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	17% 630g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Pinto 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 Boiled Pinto Beans vs Cassava:

• 1 kilogram of Boiled Pinto Beans has 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 6.4 times more Vitamin B9, 4.9 times more Vitamin E and 1.8 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 2.7 times more Vitamin B3 and 25.8 times more Vitamin C than Boiled Pinto Beans.
• 1 kilogram of Boiled Pinto Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Pinto Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Pinto Beans vs Cassava:

• 1 kilogram of Boiled Pinto Beans has 2.9 times more Calcium, 2.2 times more Copper, 7.7 times more Iron, 2.4 times more Magnesium, 5.4 times more Phosphorus, 1.6 times more Potassium, 8.9 times more Selenium and 2.9 times more Zinc than Cassava.
• Both Boiled Pinto Beans and Cassava contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Pinto Beans has 8.1 times more Omega 3, 5 times more Fiber and 6.6 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Carbohydrate and 5 times more Sugars than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Cassava offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Boiled Pinto Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.