Comparing Nutrients in 7 ounces Cassava VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Cassava	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 318kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.4% 0.24g	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	33% 42.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	10.4% 7.54g	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	0.27% 0.2g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	28.7% 11g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	2.44% 0.032mg	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	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	NA	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	14% 55.6μg	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	0.44% 0.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	60% 0.54mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	33% 0.76mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cassava vs Canned Red Kidney Beans:

• 7 ounces of Cassava have 1.3 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3 and 103 times more Vitamin C than Canned Red Kidney Beans.
• Both Cassava and Canned Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Cassava as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Canned Red Kidney Beans:

• 7 oz of Canned Red Kidney Beans, Solids contain 3.6 times more Calcium, 2.7 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 4.5 times more Phosphorus, 2.3 times more Selenium, 16.5 times more Sodium and 2.2 times more Zinc than Raw Cassava.
• Both Cassava and Canned Red Kidney Beans contain similar levels of Manganese and Potassium 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 1.3 times more Energy and 1.8 times more Carbohydrate than Canned Red Kidney Beans.
• While 7 oz of Canned Red Kidney Beans, Solids contain 4.3 times more Omega 3, 2.2 times more Sugars, 3.1 times more Fiber and 5.9 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in seven ounces.