Comparing Nutrients in 7 ounces Cassava VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Cassava	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	11% 318kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	14% 18.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	11% 8.1g	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	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cassava	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	3.66% 0.048mg	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	13.4% 53.6μg	30.8% 123μg	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	45.4% 41mg	28.4% 25.6mg	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	2.5% 0.38mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	10.4% 0.093mg	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	6.7% 0.54mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	17.7% 0.41mg	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	7.65% 53.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Hyacinth-Young beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Hyacinth-Young beans:

• 7 ounces of Cassava have 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.6 times more Vitamin C than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 43 times more Vitamin A, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9, 2.7 times more Vitamin E and 9.5 times more Vitamin K than Raw Cassava.
• Both Cassava and Hyacinth-Young beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Cassava as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Hyacinth-Young beans:

• 7 ounces of Cassava have 2.1 times more Copper and 1.9 times more Manganese than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 3.1 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Selenium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Hyacinth-Young beans contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3.5 times more Energy and 4.1 times more Carbohydrate than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 2.4 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Raw Cassava.
• 7 ounces of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Hyacinth-Young beans

What are the health benefits of Cassava compared to Hyacinth-Young beans?

Cassava is a good source of carbohydrates, fiber, and minerals like magnesium and potassium. Hyacinth beans are rich in protein, fiber, and antioxidants. Both are nutritious plant-based foods that can contribute to a well-rounded vegan diet.

Can I lose weight easier by eating more Cassava or Hyacinth-Young beans?

Both cassava and hyacinth beans can be part of a healthy vegan diet for weight loss, as they are low in fat and calories and high in fiber. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns, including a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds, to support weight loss and overall health. Remember to also consider portion sizes and be mindful of added fats and sugars in your meals.

Should I eat more Cassava or more Hyacinth-Young beans to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and hyacinth beans are good options, but hyacinth beans are higher in protein content and would be a better choice for muscle building. Incorporating a variety of plant-based protein sources such as beans, lentils, tofu, tempeh, nuts, and seeds into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Hyacinth-Young beans?

Cassava has a lower environmental impact compared to Hyacinth beans in terms of water usage, land usage, and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water and land to grow, making it a more sustainable option. Additionally, cassava production generally produces lower greenhouse gas emissions compared to Hyacinth beans.