Comparing Nutrients in 7 ounces Frozen Young Pinto Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Young Pinto Beans	Cassava	Recommended Dietary Allowance
Energy	11.6% 337kcal	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	0.38% 0.12g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.23% 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	49.6% 64.5g	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	29.8% 11.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto 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	56.2% 0.67mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	25% 99μg	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	2.2% 2mg	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

	Frozen Young Pinto Beans	Cassava	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	74.4% 5.95mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	33% 232mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3% 111g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Pinto Beans VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Young Pinto 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 Frozen Young Pinto Beans vs Cassava:

• 7 ounces of Frozen Young Pinto Beans have 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cassava.
• While 7 oz of Raw Cassava contain 20.6 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Frozen Young Pinto Beans and Cassava provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Unprepared Frozen Young Pinto 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 Frozen Young Pinto Beans vs Cassava:

• 7 ounces of Frozen Young Pinto Beans have 3.6 times more Calcium, 11.1 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Selenium, 6.6 times more Sodium and 2.3 times more Zinc than Cassava.
• Both Frozen Young Pinto Beans and Cassava contain similar levels of Copper per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Pinto Beans have 10.9 times more Omega 3, 3.2 times more Fiber and 7.2 times more Protein than Cassava.
• Both Frozen Young Pinto Beans and Cassava offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Unprepared Frozen Young Pinto Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Young Pinto Beans VS Cassava

What are the health benefits of Frozen Young Pinto Beans compared to Cassava?

Frozen young pinto beans are a good source of plant-based protein, fiber, vitamins, and minerals such as iron and folate. They can help support muscle growth, digestion, and overall health. On the other hand, cassava is a starchy root vegetable that provides energy but is lower in protein and other nutrients compared to pinto beans. It is important to include a variety of plant-based foods in your diet to ensure you are meeting all your nutrient needs.

Can I lose weight easier by eating more Frozen Young Pinto Beans or Cassava?

Both frozen young pinto beans and cassava can be part of a healthy weight loss diet as they are nutrient-dense and high in fiber. However, weight loss ultimately comes down to creating a calorie deficit. It's important to focus on overall calorie intake, portion sizes, and the balance of macronutrients in your meals. Incorporating a variety of whole plant foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Frozen Young Pinto 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. Frozen young pinto beans are a good source of plant-based protein, providing essential amino acids necessary for muscle growth. Cassava, on the other hand, is a starchy root vegetable that is lower in protein content. Therefore, incorporating more frozen young pinto beans into your diet would be a better choice to support muscle development.

What is the environmental impact of producing Frozen Young Pinto Beans compared to Cassava?

Frozen young pinto beans have a lower environmental impact compared to cassava. Beans require less water, land, and energy to grow, and they also have a lower carbon footprint. Additionally, beans are nitrogen-fixing plants, which can help improve soil health and reduce the need for synthetic fertilizers. Overall, choosing frozen young pinto beans over cassava can be a more sustainable choice for the environment.