Comparing Nutrients in 300 calories Cassava VS Canned Refried Beans, fat-free

Weight per 300 calories

• Cassava: 188g
• Canned Refried Beans, fat-free: 380g

Cassava has 2 times more energy per 100g than Canned Refried Beans, fat-free. It has above average energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Cassava	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	3% 0.51g	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	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	3.2% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	47% 18g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	33% 0.43mg	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	54% 216μg	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	3.8% 3.4mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	3% 30mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	68.8% 0.62mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	54% 1.24mg	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	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	3.02% 112g	8.08% 299g	3700g per day for Men 19-50 years

Cassava VS Canned Refried Beans, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Canned Refried Beans, fat-free?

Lets compare vitamin content per 300 calories of Cassava vs Canned Refried Beans, fat-free:

• 300 calories of Cassava have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 11.3 times more Vitamin C than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 3.7 times more Vitamin B5, 2.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Cassava.
• Both Cassava and Canned Refried Beans, fat-free provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin K
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Cassava as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cassava vs Canned Refried Beans, fat-free:

• 300 kcal of Canned Refried Beans, fat-free contain 4.3 times more Calcium, 3.3 times more Copper, 12.2 times more Iron, 3.7 times more Magnesium, 1.7 times more Manganese, 8.3 times more Phosphorus, 2.6 times more Potassium, 16.5 times more Selenium, 50.6 times more Sodium, 3.9 times more Zinc and 2.7 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 1.4 times more Carbohydrate than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 18.2 times more Omega 3, 5.3 times more Fiber and 8 times more Protein than Raw Cassava.
• Both Cassava and Canned Refried Beans, fat-free offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Raw Cassava as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 300 calories.