Comparing Nutrients in 7 ounces Cassava VS Great Northern Beans

Macros Ratio

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

Macro Nutrients

	Cassava	Great Northern Beans	Recommended Dietary Allowance
Energy	11% 318kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.07% 0.52g	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	95% 124g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.2% 4.5g	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	105% 40g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	68.2% 0.89mg	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	239% 957μg	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	11.7% 10.5mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Great Northern Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	185% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	123% 2.82mg	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	127% 887mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	81% 2752mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.57% 21.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Great Northern Beans per 7 oz

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

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

• 7 ounces of Cassava have 3.9 times more Vitamin C than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 7.5 times more Vitamin B1, 4.9 times more Vitamin B2, 2.3 times more Vitamin B3, 10.3 times more Vitamin B5, 5.1 times more Vitamin B6, 17.9 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 oz of Raw Great Northern Beans contain 10.9 times more Calcium, 8.4 times more Copper, 20.3 times more Iron, 9 times more Magnesium, 3.7 times more Manganese, 16.6 times more Phosphorus, 5.1 times more Potassium, 18.4 times more Selenium and 6.8 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Great Northern Beans contain 2.1 times more Energy, 12.5 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars, 11.2 times more Fiber and 16.1 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.