Comparing Nutrients in 100 grams 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	5.5% 160kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	16% 21g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.94% 1.4g	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	4.74% 1.8g	13% 4.9g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	8.15% 0.11mg	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	6.75% 27μg	20.3% 81μg	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	23% 20.6mg	1.44% 1.3mg	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	1.27% 0.19mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	17.8% 0.16mg	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	3.38% 0.27mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	17.7% 0.41mg	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	3.86% 27mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Great Northern Beans per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Canned Great Northern Beans:

• 100 grams of Cassava have 1.9 times more Vitamin B3 and 15.8 times more Vitamin C than Canned Great Northern Beans.
• While 100 g 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 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cassava vs Canned Great Northern Beans:

• 100 g 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 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.