Comparing Nutrients in 7 ounces Sprouted Navy Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Cassava	3%	2%	95%

Macro Nutrients

	Sprouted Navy Beans	Cassava	Recommended Dietary Allowance
Energy	4.6% 133kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	20% 26g	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	21.8% 12.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy 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	64.5% 0.77mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	65.5% 262μg	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	41.5% 37.3mg	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 Navy Beans	Cassava	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	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	48% 3.83mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	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	28.3% 198mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	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	1.7% 25.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.25% 157g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Navy 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 Navy Beans vs Cassava:

• 7 ounces of Sprouted Navy Beans have 4.5 times more Vitamin B1, 4.5 times more Vitamin B2, 1.4 times more Vitamin B3, 7.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.9 times more Vitamin B9 than Cassava.
• Both Sprouted Navy Beans and Cassava provide similar amounts of Vitamin C per seven ounces.
• Both Raw Sprouted Navy 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 Navy Beans vs Cassava:

• 7 ounces of Sprouted Navy Beans have 3.6 times more Copper, 7.1 times more Iron, 4.8 times more Magnesium, 3.7 times more Phosphorus, 2.6 times more Zinc and 1.3 times more Water than Cassava.
• Both Sprouted Navy Beans and Cassava contain similar levels of Manganese and Potassium per seven ounces.
• Both Raw Sprouted Navy 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 Navy Beans have 15.3 times more Omega 3 and 4.5 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 2.4 times more Energy and 2.9 times more Carbohydrate than Raw Sprouted Navy Beans.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Sprouted Navy Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Navy Beans VS Cassava

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

Sprouted navy 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. Overall, sprouted navy beans offer more health benefits compared to cassava due to their higher nutrient content.

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

Both sprouted navy beans and cassava can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, navy beans are lower in calories and higher in protein compared to cassava, making them a better choice for weight loss. Additionally, navy beans are a good source of resistant starch, which can help promote feelings of fullness and support weight loss efforts. Incorporating a variety of plant-based foods, including sprouted navy beans, into your diet can help you achieve your weight loss goals.

Should I eat more Sprouted Navy 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 sources. Sprouted navy beans are a good source of plant-based protein, providing essential amino acids necessary for muscle growth and repair. Cassava, on the other hand, is a starchy root vegetable that is lower in protein content. Therefore, incorporating more sprouted navy beans into your diet would be more beneficial for muscle building. Additionally, make sure to include a variety of plant-based protein sources, whole grains, fruits, and vegetables to support overall muscle health and performance.

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

Sprouted navy beans have a lower environmental impact compared to cassava. Navy beans require less water, land, and resources to grow, making them a more sustainable option. Additionally, beans are nitrogen-fixing plants that can improve soil health and reduce the need for synthetic fertilizers.