Comparing Nutrients in 5 ounces Cassava VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Cassava	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	7.82% 227kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.74% 0.13g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.76% 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	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Great Northern 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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	11.6% 0.15mg	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	28.7% 115μg	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	2.05% 1.84mg	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	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	25% 0.23mg	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	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	25% 0.58mg	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	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Great Northern Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Canned Great Northern Beans:

• 5 ounces of Cassava have 1.9 times more Vitamin B3 and 15.8 times more Vitamin C than Canned Great Northern Beans.
• While 5 oz of Canned Great Northern Beans contain 1.6 times more Vitamin B1, 2.6 times more Vitamin B5, 3 times more Vitamin B9, 4.2 times more Vitamin E and 1.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Canned Great Northern Beans provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Canned Great Northern Beans:

• 5 oz of Canned Great Northern Beans contain 3.3 times more Calcium, 1.6 times more Copper, 5.8 times more Iron, 2.4 times more Magnesium, 5 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium, 26.4 times more Sodium and 1.9 times more Zinc than Raw Cassava.
• Both Cassava and Canned Great Northern 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 1.4 times more Energy, 1.8 times more Carbohydrate and 1.2 times more Sugars than Canned Great Northern Beans.
• While 5 oz of Canned Great Northern Beans contain 4.2 times more Omega 3, 2.7 times more Fiber and 5.4 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in five ounces.