Comparing Nutrients in 7 ounces Green Snap Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Cassava	3%	2%	95%

Macro Nutrients

	Green Snap Beans	Cassava	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	10.6% 14g	58% 75.5g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Cassava	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	16.4% 65.5μg	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	27% 24.2mg	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	5.42% 0.81mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Cassava	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	25.5% 2.04mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	183% 82.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	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	4.33% 0.48mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Snap 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 Green Snap Beans vs Cassava:

• 7 ounces of Green Snap Beans have 35 times more Vitamin A, 2.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 1.2 times more Vitamin B9, 2.2 times more Vitamin E and 22.6 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin C than Raw Green Snap Beans.
• Both Green Snap Beans and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Green Snap Beans as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Snap Beans vs Cassava:

• 7 ounces of Green Snap Beans have 2.3 times more Calcium, 3.8 times more Iron, 1.4 times more Phosphorus and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Copper, 1.8 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Cassava contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Green Snap Beans as well as Raw Cassava lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Snap Beans have 4.1 times more Omega 3, 1.9 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 5.2 times more Energy and 5.5 times more Carbohydrate than Raw Green Snap Beans.
• 7 ounces of Green Snap Beans provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Green Snap Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Snap Beans VS Cassava

What are the health benefits of Green Snap Beans compared to Cassava?

Green snap beans are a good source of vitamins C and K, as well as fiber and antioxidants. They are low in calories and can help support digestive health and reduce the risk of chronic diseases. On the other hand, cassava is a starchy root vegetable that is high in carbohydrates but lacks significant amounts of essential nutrients. In comparison, green snap beans offer more nutritional benefits and are a healthier option for overall health.

Can I lose weight easier by eating more Green Snap Beans or Cassava?

Green snap beans are lower in calories and higher in fiber compared to cassava, making them a better choice for weight loss. Including more green snap beans in your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting your weight loss goals.

Should I eat more Green Snap 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. Green snap beans are a good source of fiber and vitamins but are low in protein. Cassava, on the other hand, is also low in protein. To support muscle growth, it is recommended to include protein-rich plant foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds in your diet. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Green Snap Beans compared to Cassava?

Green snap beans have a higher environmental impact compared to cassava due to the higher water and land requirements for their production. Additionally, green snap beans typically require more pesticides and fertilizers, contributing to environmental pollution. Cassava, on the other hand, is a more resilient crop that can thrive in diverse environmental conditions with minimal inputs, making it a more sustainable option.