Comparing Nutrients in 1 kilogram Broadbeans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Broadbeans	Cassava	Recommended Dietary Allowance
Energy	118% 3410kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	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	448% 583g	293% 381g	130g per day for Men 19-50 years
Sugars	78.6% 57g	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	658% 250g	47.4% 18g	38g per day for Men 19-50 years
Protein	466% 261g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Cassava	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.55mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.76mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	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	1058% 4230μg	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	15.6% 14mg	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	3.33% 0.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Cassava	Recommended Dietary Allowance
Calcium	103% 1030mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	916% 8.24mg	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	838% 67mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	457% 1920mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	707% 16.3mg	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	601% 4210mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	312% 10620mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.97% 110g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broadbeans vs Cassava:

• 1 kilogram of Broadbeans has 6.4 times more Vitamin B1, 6.9 times more Vitamin B2, 3.3 times more Vitamin B3, 9.1 times more Vitamin B5, 4.2 times more Vitamin B6, 15.7 times more Vitamin B9 and 4.7 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 14.7 times more Vitamin C than Raw Broadbeans .
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Raw Broadbeans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Broadbeans vs Cassava:

• 1 kilogram of Broadbeans has 6.4 times more Calcium, 8.2 times more Copper, 24.8 times more Iron, 9.1 times more Magnesium, 4.2 times more Manganese, 15.6 times more Phosphorus, 3.9 times more Potassium, 11.7 times more Selenium and 9.2 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broadbeans has 2.1 times more Energy, 2.7 times more Omega 3, 18.2 times more Omega 6, 1.5 times more Carbohydrate, 3.4 times more Sugars, 13.9 times more Fiber and 19.2 times more Protein than Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6