Comparing Nutrients in 1 pound Cassava VS Canned Great Northern Beans

Macros Ratio

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

Macro Nutrients

	Cassava	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	25% 726kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	73.3% 95g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	8.82% 6.4g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	11% 6.17g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Great Northern 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	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	37% 0.48mg	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	92% 367μg	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	6.55% 5.9mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	80.6% 0.73mg	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	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	80.5% 1.85mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	7.3% 271g	8.57% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Great Northern Beans per 1 lb

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

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

• 1 pound of Cassava has 1.9 times more Vitamin B3 and 15.8 times more Vitamin C than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 1.6 times more Vitamin B1, 2.6 times more Vitamin B5, 3 times more Vitamin B9, 4.2 times more Vitamin E and 1.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Canned Great Northern Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Canned Great Northern Beans contains 3.3 times more Calcium, 1.6 times more Copper, 5.8 times more Iron, 2.4 times more Magnesium, 5 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium, 26.4 times more Sodium and 1.9 times more Zinc than Raw Cassava.
• Both Cassava and Canned Great Northern Beans contain similar levels of Manganese 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 1.4 times more Energy, 1.8 times more Carbohydrate and 1.2 times more Sugars than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 4.2 times more Omega 3, 2.7 times more Fiber and 5.4 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in one pound.