Comparing Nutrients in 1 pound Cassava VS Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Cassava	Large Lima Beans	Recommended Dietary Allowance
Energy	25% 726kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	221% 287g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	53% 38.6g	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	21.5% 8.16g	227% 86g	38g per day for Men 19-50 years
Protein	11% 6.17g	174% 97g	56g per day for Men 19-50 years

Vitamins

	Cassava	Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	179% 2.32mg	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	30.6% 122μg	448% 1792μg	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	104% 93mg	0% 0mg	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	5.75% 0.86mg	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Large Lima Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	373% 3.36mg	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	15.3% 1.22mg	426% 34mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	242% 1016mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	330% 7.6mg	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	17.5% 122mg	249% 1746mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	230% 7820mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	117% 13mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Large Lima Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Large Lima Beans:

• 1 pound of Cassava has more Vitamin C than Large Lima Beans.
• While 1 lb of Raw Large Lima Beans contains 5.8 times more Vitamin B1, 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 12.7 times more Vitamin B5, 5.8 times more Vitamin B6, 14.6 times more Vitamin B9, 3.8 times more Vitamin E and 3.2 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Large Lima Beans have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Large Lima Beans:

• 1 lb of Raw Large Lima Beans contains 5.1 times more Calcium, 7.4 times more Copper, 27.8 times more Iron, 10.7 times more Magnesium, 4.4 times more Manganese, 14.3 times more Phosphorus, 6.4 times more Potassium, 10.3 times more Selenium and 8.3 times more Zinc than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Large Lima Beans contains 2.1 times more Energy, 5.6 times more Omega 3, 1.7 times more Carbohydrate, 5 times more Sugars, 10.6 times more Fiber and 15.8 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Raw Large Lima Beans provide inadequate amounts of Omega 6 in one pound.