Comparing Nutrients in 1 pound Cassava VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Cassava	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	25% 726kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	63.4% 82.5g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	11% 6.17g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Harvard Beets with Liquids	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	13.6% 0.68mg	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	33% 132μg	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	12% 11mg	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	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	49% 0.44mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	47.5% 1.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.83% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Harvard Beets with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Canned Harvard Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Canned Harvard Beets with Liquids:

• 1 pound of Cassava has 8.7 times more Vitamin B1, 10.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 8.6 times more Vitamin C than Canned Harvard Beets with Liquids.
• While 1 lb of Canned Harvard Beets Solids and Liquids contains 1.4 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Canned Harvard Beets with Liquids provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Canned Harvard Beets with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Cassava as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Canned Harvard Beets with Liquids:

• 1 pound of Cassava has 1.6 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Canned Harvard Beets with Liquids.
• While 1 lb of Canned Harvard Beets Solids and Liquids contains 1.3 times more Iron, 1.6 times more Selenium, 11.6 times more Sodium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Canned Harvard Beets with Liquids contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Canned Harvard Beets Solids and Liquids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 2.2 times more Energy, 2.1 times more Carbohydrate and 1.6 times more Protein than Canned Harvard Beets with Liquids.
• While 1 lb of Canned Harvard Beets Solids and Liquids contains 1.4 times more Fiber than Raw Cassava.
• 1 pound of Canned Harvard Beets with Liquids provide inadequate amounts of Protein
• Both Raw Cassava as well as Canned Harvard Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.