Comparing Nutrients in 100 grams California Red Kidney BeansVS Cassava

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Cassava

95%

100 g ▼

Macro Nutrients

California Red Kidney Beansvs Cassava

11.4%330kcal

Energy

5.5%160kcal

330 kcalvs160 kcal

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

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0.26%0.25g

Fat

0.29%0.28g

0.25 gvs0.28 g

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

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0.11%0.036g

Saturated Fat

0.23%0.074g

0.036 gvs0.074 g

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

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5.25%0.084g

Omega 3

1.06%0.017g

0.084 gvs0.017 g

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

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0.32%0.054g

Omega 6

0.19%0.032g

0.054 gvs0.032 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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46%59.8g

Carbohydrate

29.3%38g

59.8 gvs38 g

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

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Sugars

2.34%1.7g

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

NA gvs1.7 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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65.5%25g

Fiber

4.74%1.8g

25 gvs1.8 g

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

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43.5%24.4g

Protein

2.43%1.36g

24.4 gvs1.36 g

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

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Vitamins

California Red Kidney Beansvs Cassava

0%0μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

0 μgvs1 μg

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

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44%0.53mg

Vitamin B1

7.25%0.087mg

Thiamine

0.53 mgvs0.087 mg

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

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17%0.22mg

Vitamin B2

3.7%0.048mg

Riboflavin

0.22 mgvs0.048 mg

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

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13%2.06mg

Vitamin B3

5.34%0.85mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs0.85 mg

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

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15.6%0.78mg

Vitamin B5

2.14%0.11mg

Pantothenic acid

0.78 mgvs0.11 mg

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

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30.5%0.4mg

Vitamin B6

6.77%0.088mg

Pyridoxine

0.4 mgvs0.088 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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99%394μg

Vitamin B9

6.75%27μg

Folates and Folic Acid

394 μgvs27 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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5%4.5mg

Vitamin C

23%20.6mg

Ascorbic acid

4.5 mgvs20.6 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

1.27%0.19mg

Tocopherols and Tocotrienols

NA mgvs0.19 mg

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

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Vitamin K

1.6%1.9μg

Phytomenadione or phylloquinone

NA μgvs1.9 μg

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

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Minerals

California Red Kidney Beansvs Cassava

19.5%195mg

Calcium

1.6%16mg

195 mgvs16 mg

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

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122%1.1mg

Copper

11%0.1mg

1.1 mgvs0.1 mg

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

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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 .

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117%9.35mg

Iron

3.38%0.27mg

9.35 mgvs0.27 mg

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

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38%160mg

Magnesium

5%21mg

160 mgvs21 mg

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

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43.5%1mg

Manganese

16.7%0.38mg

1 mgvs0.38 mg

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

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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 .

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58%405mg

Phosphorus

3.86%27mg

405 mgvs27 mg

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

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44%1490mg

Potassium

7.97%271mg

1490 mgvs271 mg

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

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5.8%3.2μg

Selenium

1.27%0.7μg

3.2 μgvs0.7 μg

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

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0.73%11mg

Sodium

0.93%14mg

11 mgvs14 mg

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

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23%2.55mg

Zinc

3.1%0.34mg

2.55 mgvs0.34 mg

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

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0.32%11.8g

Water

1.6%59.7g

11.8 gvs59.7 g

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

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Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Cassava:

Raw California Red Kidney Beans have 6.1 times more Vitamin B1, 4.6 times more Vitamin B2, 2.4 times more Vitamin B3, 7.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 14.6 times more Vitamin B9 than Raw Cassava.
While Raw Cassava contains 4.6 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Cassava:

Raw California Red Kidney Beans have 12.2 times more Calcium, 11 times more Copper, 34.6 times more Iron, 7.6 times more Magnesium, 2.6 times more Manganese, 15 times more Phosphorus, 5.5 times more Potassium, 4.6 times more Selenium and 7.5 times more Zinc than Raw Cassava.
While Raw Cassava contains 5.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

Raw California Red Kidney Beans have 2.1 times more Energy, 4.9 times more Omega 3, 1.6 times more Carbohydrate, 13.8 times more Fiber and 17.9 times more Protein than Raw Cassava.
Both Raw California Red Kidney Beans as well as Raw Cassava have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

California Red Kidney BeansVS Boiled California Red Kidney BeansCassavaVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS CauliflowerCassavaVS Cauliflower

Compare Foods

Comparing Nutrients in 100 grams California Red Kidney BeansVS Cassava

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: