Comparing Nutrients in 1 pound Cassava VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Small White Beans	25%	3%	72%

Macro Nutrients

	Cassava	Small White Beans	Recommended Dietary Allowance
Energy	25% 726kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	65.5% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	7.36% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	217% 282g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	297% 113g	38g per day for Men 19-50 years
Protein	11% 6.17g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cassava	Small White 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	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	153% 2mg	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	438% 1751μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Small White Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	320% 2.9mg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	252% 5.8mg	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	288% 2018mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	206% 6994mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Small White Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Small White Beans:

• 1 pound of Cassava has more Vitamin C than Small White Beans.
• While 1 lb of Raw Small White Beans contains 8.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 6.8 times more Vitamin B5, 5 times more Vitamin B6 and 14.3 times more Vitamin B9 than Raw Cassava.
• 1 pound of Small White Beans have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Small White Beans:

• 1 lb of Raw Small White Beans contains 10.8 times more Calcium, 6.4 times more Copper, 28.6 times more Iron, 8.7 times more Magnesium, 3.3 times more Manganese, 16.5 times more Phosphorus, 5.7 times more Potassium, 18.3 times more Selenium and 8.3 times more Zinc than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Small White Beans contains 2.1 times more Energy, 13.6 times more Omega 3, 1.6 times more Carbohydrate, 13.8 times more Fiber and 15.5 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Small White Beans provide inadequate amounts of Omega 6 in one pound.