Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cassava	Recommended Dietary Allowance
Energy	2.8% 81kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	29.3% 38g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	2.34% 1.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	6.77% 0.088mg	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	5.75% 23μg	6.75% 27μg	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	0.89% 0.8mg	23% 20.6mg	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	0.13% 0.02mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cassava	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	11% 0.1mg	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	15.6% 1.25mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	16.7% 0.38mg	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	15% 106mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cassava per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Cassava:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B5 and 2.2 times more Vitamin K than Cassava.
• While 100 g of Raw Cassava contain 1.7 times more Vitamin B3 and 25.8 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cassava provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 100 grams of Cassava have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Cassava:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.8 times more Calcium, 1.5 times more Copper, 4.6 times more Iron, 1.4 times more Magnesium, 3.9 times more Phosphorus, 1.6 times more Selenium, 18.3 times more Sodium, 1.8 times more Zinc and 1.3 times more Water than Cassava.
• While 100 g of Raw Cassava contain 1.3 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cassava contain similar levels of Potassium per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 3 times more Omega 3, 2.4 times more Fiber and 3.8 times more Protein than Cassava.
• While 100 g of Raw Cassava contain 2 times more Energy and 2.6 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cassava offer comparable quantities of Sugars per 100 grams.
• 100 grams of Cassava provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Cassava provide inadequate amounts of Omega 6 in 100 grams.