Comparing Nutrients in 5 ounces Cassava VS Boiled Black Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Cassava VS Boiled Black Beans per 5 oz

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

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

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

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

• 5 oz of Boiled Black Beans contain 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 Raw Cassava.
• Both Cassava and Boiled Black Beans 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 Cassava have 1.2 times more Energy, 1.6 times more Carbohydrate and 5.3 times more Sugars than Boiled Black Beans.
• While 5 oz of Boiled Black Beans contain 6.2 times more Omega 3, 4.8 times more Fiber and 6.5 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Boiled Black Beans provide inadequate amounts of Omega 6 in five ounces.