Comparing Nutrients in 1 pound Cassava VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Cassava	Canned Refried Beans	Recommended Dietary Allowance
Energy	25% 726kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	9.63% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.38% 2.45g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.45g	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	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Refried 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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	36% 0.47mg	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	12.5% 50μg	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	30.2% 27.2mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Refried Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	65% 0.59mg	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	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	57% 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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	48% 26.3μg	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	24% 2.63mg	11mg per day for Men 19-50 years
Water	7.3% 271g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Refried Beans per 1 lb

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

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

• 1 pound of Cassava has 2.3 times more Vitamin B3, 2.5 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 1.6 times more Vitamin B2 and 1.8 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Canned Refried Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• Both Raw Cassava as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Canned Refried Beans:

• 1 pound of Cassava has 1.3 times more Manganese than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 1.8 times more Calcium, 1.3 times more Copper, 5.3 times more Iron, 1.7 times more Magnesium, 3.4 times more Phosphorus, 8.3 times more Selenium, 26.4 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Raw Cassava.
• Both Cassava and Canned Refried Beans contain similar levels of 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 1.8 times more Energy, 2.8 times more Carbohydrate and 3.1 times more Sugars than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 7.2 times more Fat, 9.9 times more Omega 3, 11.3 times more Omega 6, 2.1 times more Fiber and 3.7 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6