Comparing Nutrients in 5 ounces Cassava VS Canned Chickpeas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Chickpeas with Liquids	22%	19%	59%

Macro Nutrients

	Cassava	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Energy	7.82% 227kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.08% 1.2g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	6.7% 2.55g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	12.5% 6.97g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	1.15% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	51.6% 0.67mg	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	8.86% 35.4μg	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	0.16% 0.14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Chickpeas with Liquids	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	24% 0.22mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	50.4% 1.16mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Chickpeas with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Cassava vs Canned Chickpeas with Liquids:

• 5 ounces of Cassava have 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 6.6 times more Vitamin B3 and 206 times more Vitamin C than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 2.8 times more Vitamin B5 and 5.4 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Canned Chickpeas with Liquids provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Chickpeas with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Cassava as well as Canned Chickpeas Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cassava vs Canned Chickpeas with Liquids:

• 5 ounces of Cassava have 1.9 times more Potassium than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 2.2 times more Calcium, 1.5 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 2.9 times more Selenium, 19.9 times more Sodium, 2 times more Zinc and 1.3 times more Water than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 1.8 times more Energy and 2.8 times more Carbohydrate than Canned Chickpeas with Liquids.
• While 5 oz of Canned Chickpeas Solids and Liquids contain 7 times more Fat, 1.9 times more Omega 3, 26.5 times more Omega 6, 2.4 times more Fiber and 3.6 times more Protein than Raw Cassava.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6