Comparing Nutrients in 1 pound Cassava VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Cassava	Mungo Beans	Recommended Dietary Allowance
Energy	25% 726kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	7.67% 7.44g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	283% 4.53g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	206% 268g	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	218% 83g	38g per day for Men 19-50 years
Protein	11% 6.17g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Cassava	Mungo Beans	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	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	98% 1.27mg	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	245% 980μg	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	Mungo Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	494% 4.45mg	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	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	288% 1211mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	301% 6.93mg	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	246% 1719mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	138% 15mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.32% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Mungo Beans per 1 lb

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

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

• 1 pound of Cassava has more Vitamin C than Mungo Beans.
• While 1 lb of Raw Mungo Beans contains 3.1 times more Vitamin B1, 5.3 times more Vitamin B2, 1.7 times more Vitamin B3, 8.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 8 times more Vitamin B9 than Raw Cassava.
• 1 pound of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Mungo Beans:

• 1 lb of Raw Mungo Beans contains 8.6 times more Calcium, 9.8 times more Copper, 28 times more Iron, 12.7 times more Magnesium, 4 times more Manganese, 14 times more Phosphorus, 3.6 times more Potassium, 11.7 times more Selenium, 2.7 times more Sodium and 9.9 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 Mungo Beans contains 2.1 times more Energy, 58.8 times more Omega 3, 1.5 times more Carbohydrate, 10.2 times more Fiber and 18.5 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in one pound.