Comparing Nutrients in 1 pound Canned Red Kidney Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Red Kidney Beans	Cassava	Recommended Dietary Allowance
Energy	19.4% 562kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	75% 97g	133% 173g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	0.63% 0.45g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	64.6% 36g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	31.8% 127μg	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	1% 0.91mg	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	NA	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Cassava	Recommended Dietary Allowance
Calcium	26% 259mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	85% 6.8mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	78.4% 549mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.35% 309g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney 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 Canned Red Kidney Beans vs Cassava:

• 1 lb of Raw Cassava contains 1.3 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3 and 103 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Cassava provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans vs Cassava:

• 1 pound of Canned Red Kidney Beans has 3.6 times more Calcium, 2.7 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 4.5 times more Phosphorus, 2.3 times more Selenium, 16.5 times more Sodium and 2.2 times more Zinc than Cassava.
• Both Canned Red Kidney Beans and Cassava contain similar levels of Manganese and Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans has 4.3 times more Omega 3, 2.2 times more Sugars, 3.1 times more Fiber and 5.9 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 1.3 times more Energy and 1.8 times more Carbohydrate than Canned Red Kidney Beans, Solids.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans, Solids as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.