Comparing Nutrients in 1 pound Cassava VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Cassava	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	25% 726kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	59% 76.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	33% 24g	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	50% 19g	38g per day for Men 19-50 years
Protein	11% 6.17g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	94% 1.22mg	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	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	8.57% 7.7mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	127% 1.14mg	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	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	NA	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	60% 2041mg	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	219% 3289mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.26% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Chili Beans, Barbecue, Ranch Style per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 pound of Cassava has 2.2 times more Vitamin B1, 2.4 times more Vitamin B3 and 12.1 times more Vitamin C than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 3.1 times more Vitamin B2 and 3.1 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Cooked Chili Beans, Barbecue, Ranch Style provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 1.9 times more Calcium, 2.5 times more Copper, 6.9 times more Iron, 2.1 times more Magnesium, 5.7 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Selenium, 51.8 times more Sodium, 5.9 times more Zinc and 1.3 times more Water than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.6 times more Energy and 2.3 times more Carbohydrate than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 19.9 times more Omega 3, 3.1 times more Sugars, 2.3 times more Fiber and 3.7 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in one pound.