Comparing Nutrients in 7 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	11% 318kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	32% 41.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.86% 2.8g	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	9.4% 3.57g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	16% 0.21mg	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	13.4% 53.6μg	40% 161μg	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	45.4% 41mg	2.87% 2.58mg	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	2.5% 0.38mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	35.3% 0.32mg	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	6.7% 0.54mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	35.2% 0.81mg	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	7.65% 53.6mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Great Northern Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Canned Great Northern Beans:

• 7 ounces of Cassava have 1.9 times more Vitamin B3 and 15.8 times more Vitamin C than Canned Great Northern Beans.
• While 7 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 seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cassava vs Canned Great Northern Beans:

• 7 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 seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 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 seven ounces.