Comparing Nutrients in 1 kilogram Cassava VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Mung Beans	27%	3%	70%

Macro Nutrients

	Cassava	Mung Beans	Recommended Dietary Allowance
Energy	55% 1600kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	11% 3.48g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	482% 626g	130g per day for Men 19-50 years
Sugars	23.4% 17g	91% 66g	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	429% 163g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Cassava	Mung Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	518% 6.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	382% 19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	294% 3.82mg	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	1563% 6250μg	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	53.3% 48mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Mung Beans	Recommended Dietary Allowance
Calcium	16% 160mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	1046% 9.4mg	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	843% 67.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	450% 1890mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	450% 10.4mg	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	524% 3670mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	366% 12460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	244% 27mg	11mg per day for Men 19-50 years
Water	16% 597g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Mung Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Mung Beans:

• 1 kilogram of Cassava has 4.3 times more Vitamin C than Mung Beans.
• While 1 kg of Raw Mung Beans contains 7.1 times more Vitamin B1, 4.9 times more Vitamin B2, 2.6 times more Vitamin B3, 17.9 times more Vitamin B5, 4.3 times more Vitamin B6, 23.1 times more Vitamin B9, 2.7 times more Vitamin E and 4.7 times more Vitamin K than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Mung Beans:

• 1 kg of Raw Mung Beans contains 8.3 times more Calcium, 9.4 times more Copper, 25 times more Iron, 9 times more Magnesium, 2.7 times more Manganese, 13.6 times more Phosphorus, 4.6 times more Potassium, 11.7 times more Selenium and 7.9 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Mung Beans contains 2.2 times more Energy, 11.2 times more Omega 6, 1.6 times more Carbohydrate, 3.9 times more Sugars, 9.1 times more Fiber and 17.5 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Raw Mung Beans provide inadequate amounts of Omega 3 in one kilogram.