Comparing Nutrients in 1 pound Great Northern Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Cassava	3%	2%	95%

Macro Nutrients

	Great Northern Beans	Cassava	Recommended Dietary Allowance
Energy	53% 1538kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	133% 173g	130g per day for Men 19-50 years
Sugars	14% 10.3g	10.6% 7.7g	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	241% 92g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	177% 99g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	30.7% 0.4mg	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	547% 2186μg	30.6% 122μg	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	26.7% 24mg	104% 93mg	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	6.65% 1mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Cassava	Recommended Dietary Allowance
Calcium	79.4% 794mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	50.4% 0.45mg	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	310% 25mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	204% 857mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	281% 6.45mg	75.7% 1.74mg	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	290% 2028mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.3% 48.5g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Great Northern Beans vs Cassava:

• 1 pound of Great Northern Beans has 7.5 times more Vitamin B1, 4.9 times more Vitamin B2, 2.3 times more Vitamin B3, 10.3 times more Vitamin B5, 5.1 times more Vitamin B6, 17.9 times more Vitamin B9 and 3.2 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 3.9 times more Vitamin C than Raw Great Northern Beans.
• 1 pound of Cassava have insufficient amounts of Vitamin K
• Both Raw Great Northern Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Great Northern Beans vs Cassava:

• 1 pound of Great Northern Beans has 10.9 times more Calcium, 8.4 times more Copper, 20.3 times more Iron, 9 times more Magnesium, 3.7 times more Manganese, 16.6 times more Phosphorus, 5.1 times more Potassium, 18.4 times more Selenium and 6.8 times more Zinc than Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Great Northern Beans has 2.1 times more Energy, 12.5 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars, 11.2 times more Fiber and 16.1 times more Protein than Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Great Northern Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.