Comparing Nutrients in 1 kilogram Cassava VS Boiled Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Cassava	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	55% 1600kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	31.5% 41g	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	NA	38g per day for Men 19-50 years
Protein	24.3% 13.6g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	41.5% 0.54mg	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	72.5% 290μg	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	67.8% 61mg	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 Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	16% 160mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	119% 1.07mg	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	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	53.5% 1.23mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	16% 597g	25.2% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Sprouted Pinto Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Boiled Sprouted Pinto Beans:

• 1 kilogram of Cassava has 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.4 times more Vitamin C than Boiled Sprouted Pinto Beans.
• While 1 kg of Boiled and Drained Sprouted Pinto Beans contains 2.2 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Boiled Sprouted Pinto Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• Both Raw Cassava as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cassava has 3.1 times more Manganese, 2.8 times more Potassium and 2 times more Zinc than Boiled Sprouted Pinto Beans.
• While 1 kg of Boiled and Drained Sprouted Pinto Beans contains 2.4 times more Iron, 3.6 times more Sodium and 1.6 times more Water than Raw Cassava.
• Both Cassava and Boiled Sprouted Pinto Beans contain similar levels of Copper, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Boiled Sprouted Pinto Beans lack sufficient amounts of Zinc
• Both Raw Cassava as well as Boiled and Drained Sprouted Pinto Beans lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 7.3 times more Energy and 9.3 times more Carbohydrate than Boiled Sprouted Pinto Beans.
• While 1 kg of Boiled and Drained Sprouted Pinto Beans contains 6.9 times more Omega 3 and 1.4 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy
• Both Raw Cassava as well as Boiled and Drained Sprouted Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.