Comparing Nutrients in 1 pound Cassava VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Cassava	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	25% 726kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	57.7% 75g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	1.44% 1.04g	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	21.5% 8.16g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	11% 6.17g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	19% 0.25mg	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	30.6% 122μg	69% 277μg	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	104% 93mg	13.6% 12.2mg	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	5.75% 0.86mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	97% 0.87mg	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	15.3% 1.22mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	46% 1.06mg	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	17.5% 122mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	116% 1742mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Black Turtle Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Canned Black Turtle Beans:

• 1 pound of Cassava has 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 7.6 times more Vitamin C than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.3 times more Vitamin E than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E
• Both Raw Cassava as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Canned Black Turtle Beans:

• 1 pound of Cassava has 1.6 times more Manganese than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 2.2 times more Calcium, 1.9 times more Copper, 7 times more Iron, 1.7 times more Magnesium, 4 times more Phosphorus, 1.9 times more Selenium, 27.4 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Canned Black Turtle Beans contain similar levels of 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 Cassava has 1.8 times more Energy, 2.3 times more Carbohydrate and 7.4 times more Sugars than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 3.4 times more Omega 3, 3.8 times more Fiber and 4.4 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.