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

Weight per 300 calories

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

Raw Cassava has 2 times more energy per unit of mass than Canned Refried Beans, fat-free, which is above average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Refried Beans, fat-free	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	4.4% 3.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	47% 18g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.5% 0.11mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	12.7% 0.17mg	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	54% 216μg	12.7% 50.6μg	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	3.8% 3.4mg	43% 38.6mg	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	1% 0.15mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Cassava	Recommended Dietary Allowance
Calcium	13% 129mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	21% 0.19mg	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	77% 6.15mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	34.4% 144mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	31.3% 0.72mg	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	60.2% 422mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	39.4% 21.6μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	88.6% 1329mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	8.08% 299g	3.02% 112g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Refried Beans, fat-free have 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 Cassava.
• While 300 kcal of Raw Cassava contain 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.
• Both Canned Refried Beans, fat-free and Cassava provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin C
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin K
• Both Canned Refried Beans, fat-free as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Canned Refried Beans, fat-free have 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 Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Refried Beans, fat-free have 18.2 times more Omega 3, 5.3 times more Fiber and 8 times more Protein than Cassava.
• While 300 kcal of Raw Cassava contain 1.4 times more Carbohydrate than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Cassava offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3 and Protein
• Both Canned Refried Beans, fat-free as well as Raw Cassava provide inadequate amounts of Omega 6 in 300 calories.