Comparing Nutrients in 500 calories CassavaVS Canned Kidney Beans

Weight per 500 calories

Cassava

313g

Canned Kidney Beans

595g

Cassava has 1.9 times more energy per 100g than Canned Kidney Beans. It has above average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cassava or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cassava

95%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Cassavavs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.9%0.88g

Fat

3.7%3.57g

0.88 gvs3.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.72%0.23g

Saturated Fat

2.62%0.84g

0.23 gvs0.84 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

3.32%0.053g

Omega 3

30.5%0.49g

0.053 gvs0.49 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.59%0.1g

Omega 6

3.7%0.63g

0.1 gvs0.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

91%119g

Carbohydrate

66.4%86.3g

119 gvs86.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

7.33%5.3g

Sugars

15%11g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.3 gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%11g

NA gvs11 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

15%5.63g

Fiber

67.4%25.6g

5.63 gvs25.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

7.6%4.25g

Protein

55.5%31g

4.25 gvs31 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cassavavs Canned Kidney Beans

0.35%3.13μg

Vitamin A

RAE, retinol activity equivalents

3.13 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

22.7%0.27mg

Vitamin B1

57.5%0.69mg

Thiamine

0.27 mgvs0.69 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

11.5%0.15mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.15 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

16.7%2.67mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

2.67 mgvs2.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.7%0.33mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0.33 mgvs0.82 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

21%0.28mg

Vitamin B6

34%0.44mg

Pyridoxine

0.28 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

21%84.4μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

84.4 μgvs214 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

71.5%64.4mg

Vitamin C

7.94%7.14mg

Ascorbic acid

64.4 mgvs7.14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

3.96%0.59mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.59 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

4.95%5.94μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

5.94 μgvs24.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cassavavs Canned Kidney Beans

5%50mg

Calcium

20.2%202mg

50 mgvs202 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

34.7%0.31mg

Copper

89.3%0.8mg

0.31 mgvs0.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

10.5%0.84mg

Iron

87%6.96mg

0.84 mgvs6.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

15.6%65.6mg

Magnesium

38.3%161mg

65.6 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

52%1.2mg

Manganese

43.5%1mg

1.2 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

12%84.4mg

Phosphorus

76.5%536mg

84.4 mgvs536 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

25%847mg

Potassium

41.5%1411mg

847 mgvs1411 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

3.98%2.2μg

Selenium

9.74%5.36μg

2.2 μgvs5.36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

2.9%43.8mg

Sodium

117%1762mg

43.8 mgvs1762 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

9.66%1.06mg

Zinc

25%2.74mg

1.06 mgvs2.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

5.04%187g

Water

12.6%465g

187 gvs465 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Cassava vs Canned Kidney Beans:

Raw Cassava has 9 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 4.1 times more Vitamin K than Raw Cassava.
Both Raw Cassava and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Cassava as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cassava vs Canned Kidney Beans:

Canned All Types Kidney Beans contain 4 times more Calcium, 2.6 times more Copper, 8.3 times more Iron, 2.4 times more Magnesium, 6.3 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Selenium, 40.3 times more Sodium, 2.6 times more Zinc and 2.5 times more Water than Raw Cassava.
Both Raw Cassava and Canned All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Cassava has 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 9.2 times more Omega 3, 2.1 times more Sugars, 4.6 times more Fiber and 7.3 times more Protein than Raw Cassava.
Both Raw Cassava and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Cassava as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CassavaVS CauliflowerCanned Kidney BeansVS CauliflowerCassavaVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories CassavaVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cassava or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: