Comparing Nutrients in 7 ounces Cassava VS Canned Young Lima Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Canned Young Lima Beans with Liquids	23%	4%	73%

Macro Nutrients

	Cassava	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Energy	11% 318kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.1% 0.19g	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	20.3% 26.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.55% 1.85g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Cassava	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	9.46% 0.12mg	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	7.94% 31.8μg	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	19% 17.3mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Canned Young Lima Beans with Liquids	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	35.7% 0.32mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	60.4% 1.4mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.35% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Canned Young Lima Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Canned Young Lima Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Canned Young Lima Beans with Liquids:

• 7 ounces of Cassava have 3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Young Lima Beans with Liquids.
• While 7 oz of Canned Young Lima Beans Solids and Liquids contain 1.9 times more Vitamin K than Raw Cassava.
• Both Cassava and Canned Young Lima Beans with Liquids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• 7 ounces of Canned Young Lima Beans with Liquids have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Canned Young Lima Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Canned Young Lima Beans with Liquids:

• 7 oz of Canned Young Lima Beans Solids and Liquids contain 1.8 times more Calcium, 1.6 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Selenium, 1.9 times more Zinc and 1.4 times more Water than Raw Cassava.
• Both Cassava and Canned Young Lima Beans with Liquids contain similar levels of Potassium 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 2.3 times more Energy, 2.9 times more Carbohydrate and 1.8 times more Sugars than Canned Young Lima Beans with Liquids.
• While 7 oz of Canned Young Lima Beans Solids and Liquids contain 2.6 times more Omega 3, 2 times more Fiber and 3 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Canned Young Lima Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.