Comparing Nutrients in 7 ounces Sprouted Kidney Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Cassava	3%	2%	95%

Macro Nutrients

	Sprouted Kidney Beans	Cassava	Recommended Dietary Allowance
Energy	2% 57.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	15% 8.33g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.2% 5.8mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13.4% 0.17mg	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	29.3% 117μg	13.4% 53.6μg	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	85.3% 76.8mg	45.4% 41mg	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	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Cassava	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	22% 0.2mg	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	20% 1.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	33% 0.76mg	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	10.5% 73.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Kidney Beans VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Kidney Beans versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sprouted Kidney Beans vs Cassava:

• 7 ounces of Sprouted Kidney Beans have 4.3 times more Vitamin B1, 5.2 times more Vitamin B2, 3.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.9 times more Vitamin C than Cassava.
• Both Sprouted Kidney Beans and Cassava provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Sprouted Kidney Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Kidney Beans vs Cassava:

• 7 ounces of Sprouted Kidney Beans have 1.6 times more Copper, 3 times more Iron, 1.4 times more Phosphorus and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 2.1 times more Manganese and 1.4 times more Potassium than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Cassava contain similar levels of Magnesium and Zinc per seven ounces.
• Both Raw Sprouted Kidney Beans as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Kidney Beans have 9.9 times more Omega 3 and 3.1 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 5.5 times more Energy and 9.3 times more Carbohydrate than Raw Sprouted Kidney Beans.
• 7 ounces of Sprouted Kidney Beans provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Sprouted Kidney Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Kidney Beans VS Cassava

What are the health benefits of Sprouted Kidney Beans compared to Cassava?

Sprouted kidney beans are a great source of plant-based protein, fiber, vitamins, and minerals. They are also easier to digest and may help improve nutrient absorption. On the other hand, cassava is a starchy root vegetable that is rich in carbohydrates but lower in protein and other nutrients compared to kidney beans. Both can be part of a healthy vegan diet, but kidney beans offer more nutritional benefits overall.

Can I lose weight easier by eating more Sprouted Kidney Beans or Cassava?

Both sprouted kidney beans and cassava can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, when it comes to weight loss, the key is creating a calorie deficit by consuming fewer calories than your body needs. It's important to focus on overall balanced nutrition, portion control, and incorporating a variety of plant-based foods to support weight loss goals.

Should I eat more Sprouted Kidney Beans or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Sprouted kidney beans are a good source of plant-based protein, providing essential amino acids necessary for muscle growth. However, cassava is not a significant source of protein and may not be the best choice for muscle building. Therefore, it is recommended to include more sprouted kidney beans in your diet to support muscle growth and recovery.

What is the environmental impact of producing Sprouted Kidney Beans compared to Cassava?

Sprouted kidney beans have a lower environmental impact compared to cassava because legumes like kidney beans require less water, land, and resources to grow. Additionally, legumes have the ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Overall, incorporating more legumes like sprouted kidney beans into your diet can help reduce your environmental footprint.