Comparing Nutrients in 1 pound Cassava VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Cassava	Canned Broadbeans	Recommended Dietary Allowance
Energy	25% 726kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	43.3% 56.3g	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	44% 16.8g	38g per day for Men 19-50 years
Protein	11% 6.17g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Broadbeans	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	7.56% 0.091mg	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	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	15.7% 0.2mg	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	37.4% 150μg	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	9.07% 8.16mg	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 Broadbeans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	55% 0.49mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	56.8% 1.3mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	137% 2055mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.85% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Broadbeans per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Canned Broadbeans :

• 1 pound of Cassava has 4.4 times more Vitamin B1, 2 times more Vitamin B6 and 11.4 times more Vitamin C than Canned Broadbeans .
• Both Cassava and Canned Broadbeans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Canned Broadbeans have insufficient amounts of Vitamin B1
• Both Raw Cassava as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Canned Broadbeans :

• 1 pound of Cassava has 1.3 times more Manganese than Canned Broadbeans .
• While 1 lb of Canned Broadbeans contains 1.6 times more Calcium, 3.7 times more Iron, 1.5 times more Magnesium, 2.9 times more Phosphorus, 2.6 times more Selenium, 32.4 times more Sodium, 1.8 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Canned Broadbeans contain similar levels of Copper and 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 2.3 times more Energy and 3.1 times more Carbohydrate than Canned Broadbeans .
• While 1 lb of Canned Broadbeans contains 2.1 times more Fiber and 4 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in one pound.