Comparing Nutrients in 300 calories Cassava VS Boiled Hyacinth-Young beans

Weight per 300 calories

• Cassava: 188g
• Boiled Hyacinth-Young beans: 600g

Cassava has 3.2 times more energy per 100g than Boiled Hyacinth-Young beans. It has above average energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Cassava	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	8.9% 3.38g	NA	38g per day for Men 19-50 years
Protein	4.55% 2.55g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	10.6% 0.14mg	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	12.7% 50.6μg	70.5% 282μg	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	43% 38.6mg	34% 30.6mg	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	2.38% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	3% 30mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	32% 0.29mg	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	6.33% 0.51mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	54.8% 1.26mg	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	7.23% 50.6mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	3.02% 112g	14% 521g	3700g per day for Men 19-50 years

Cassava VS Boiled Hyacinth-Young Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Boiled Hyacinth-Young beans?

Lets compare vitamin content per 300 calories of Cassava vs Boiled Hyacinth-Young beans:

• 300 calories of Cassava have 1.3 times more Vitamin C than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 2.1 times more Vitamin B1, 5.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.6 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cassava vs Boiled Hyacinth-Young beans:

• 300 kcal of Boiled and Drained Hyacinth-Young beans contain 8.2 times more Calcium, 1.5 times more Copper, 9 times more Iron, 6.4 times more Magnesium, 1.8 times more Manganese, 5.8 times more Phosphorus, 3.1 times more Potassium, 7.3 times more Selenium, 3.6 times more Zinc and 4.7 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.3 times more Carbohydrate than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 6.9 times more Protein than Raw Cassava.
• Both Cassava and Boiled Hyacinth-Young beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.