Comparing Nutrients in 1 kilogram Boiled Mung Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Mung Beans	Cassava	Recommended Dietary Allowance
Energy	36.2% 1050kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	147% 192g	293% 381g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	200% 76g	47.4% 18g	38g per day for Men 19-50 years
Protein	125% 70.2g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	398% 1590μg	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	11% 10mg	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	10% 1.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Cassava	Recommended Dietary Allowance
Calcium	27% 270mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	175% 14mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	130% 2.98mg	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	141% 990mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	19.6% 727g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans VS Cassava per 1 kg

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

• 1 kilogram of Boiled Mung Beans has 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.4 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 20.6 times more Vitamin C than Boiled Mung Beans.
• 1 kilogram of Boiled Mung Beans have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Boiled Mung Beans 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 Boiled Mung Beans vs Cassava:

• 1 kilogram of Boiled Mung Beans has 1.7 times more Calcium, 1.6 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 3.7 times more Phosphorus, 3.6 times more Selenium and 2.5 times more Zinc than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Manganese than Boiled Mung Beans.
• Both Boiled Mung Beans and Cassava contain similar levels of Potassium 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 Mung Beans has 4.2 times more Fiber and 5.2 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Energy and 2 times more Carbohydrate than Boiled Mung Beans.
• Both Boiled Mung Beans and Cassava offer comparable quantities of Sugars per one kilogram.
• Both Boiled Mung Beans as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.