Comparing Nutrients in 5 ounces Boiled Black Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Black Beans	Cassava	Recommended Dietary Allowance
Energy	6.45% 187kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	41.5% 54g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	3.32% 2.4g	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	32.5% 12.3g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	9.6% 0.12mg	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	53% 211μg	9.57% 38.3μg	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	0% 0mg	32.4% 29mg	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	8.22% 1.23mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Cassava	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	15.7% 0.14mg	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	37.2% 2.98mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	23.7% 0.54mg	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	28.3% 198mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Black Beans versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Black Beans vs Cassava:

• 5 ounces of Boiled Black Beans have 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2.3 times more Vitamin B5, 5.5 times more Vitamin B9, 4.6 times more Vitamin E and 1.7 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• 5 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Black Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Black Beans vs Cassava:

• 5 ounces of Boiled Black Beans have 1.7 times more Calcium, 2.1 times more Copper, 7.8 times more Iron, 3.3 times more Magnesium, 5.2 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium and 3.3 times more Zinc than Cassava.
• Both Boiled Black Beans and Cassava contain similar levels of Manganese per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans have 6.2 times more Omega 3, 4.8 times more Fiber and 6.5 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 1.6 times more Carbohydrate and 5.3 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans and Cassava offer comparable quantities of Energy per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Boiled Black Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in five ounces.