Comparing Nutrients in 500 calories Cassava VS Boiled Hyacinth-Young beans

Weight per 500 calories

• Cassava: 313g
• Boiled Hyacinth-Young beans: 1000g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	3.32% 0.053g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	70.8% 92g	130g per day for Men 19-50 years
Sugars	7.33% 5.3g	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	15% 5.63g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.25g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	17.7% 0.23mg	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	21% 84.4μg	118% 470μg	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	71.5% 64.4mg	56.7% 51mg	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	3.96% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.95% 5.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	5% 50mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	53.3% 0.48mg	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	10.5% 0.84mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.6mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	91% 2.1mg	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	12% 84.4mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.8mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	5.04% 187g	23.5% 869g	3700g per day for Men 19-50 years

Cassava VS Boiled Hyacinth-Young Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cassava or Boiled Hyacinth-Young beans?

Lets compare vitamin content per 500 calories of Cassava vs Boiled Hyacinth-Young beans:

• 500 calories of Cassava have 1.3 times more Vitamin C than Boiled Hyacinth-Young beans.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cassava vs Boiled Hyacinth-Young beans:

• 500 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.
• 500 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cassava have 1.3 times more Carbohydrate than Boiled Hyacinth-Young beans.
• While 500 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 500 calories.
• 500 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 500 calories.