Comparing Nutrients in 1 kilogram Cassava VS Boiled Cranberry Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Cranberry Beans with Salt	27%	3%	70%

Macro Nutrients

	Cassava	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Energy	55% 1600kcal	47% 1360kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	188% 245g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	47.4% 18g	226% 86g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	62.3% 0.81mg	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	67.5% 270μg	518% 2070μg	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	229% 206mg	0% 0mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	257% 2.3mg	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	33.8% 2.7mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	161% 3.7mg	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	38.6% 270mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	16% 597g	17.5% 647g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Cranberry Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Boiled Cranberry Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Boiled Cranberry Beans with Salt:

• 1 kilogram of Cassava has 1.7 times more Vitamin B3 and more Vitamin C than Boiled Cranberry Beans with Salt.
• While 1 kg of Boiled Cranberry Beans with Salt contains 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B5 and 7.7 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Boiled Cranberry Beans with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Boiled Cranberry Beans with Salt:

• 1 kg of Boiled Cranberry Beans with Salt contains 3.1 times more Calcium, 2.3 times more Copper, 7.7 times more Iron, 2.4 times more Magnesium, 5 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium, 16.9 times more Sodium and 3.4 times more Zinc than Raw Cassava.
• Both Cassava and Boiled Cranberry Beans with Salt 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 Cassava has 1.6 times more Carbohydrate than Boiled Cranberry Beans with Salt.
• While 1 kg of Boiled Cranberry Beans with Salt contains 5.4 times more Omega 3, 4.8 times more Fiber and 6.9 times more Protein than Raw Cassava.
• Both Cassava and Boiled Cranberry Beans with Salt offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Boiled Cranberry Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.