Comparing Nutrients in 7 ounces Frozen Baby Lima beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Baby Lima beans	23%	3%	74%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Baby Lima beans	Cassava	Recommended Dietary Allowance
Energy	9.03% 262kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	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	38.4% 50g	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	31.3% 12g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	27% 15g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Baby Lima beans	Cassava	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	14% 55.6μg	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	18.3% 16.5mg	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 Baby Lima beans	Cassava	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	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	55% 4.4mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	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	29.5% 206mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Baby Lima beans VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Baby Lima 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 Baby Lima beans vs Cassava:

• 7 ounces of Frozen Baby Lima beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Cassava.
• While 7 oz of Raw Cassava contain 2.5 times more Vitamin C than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Cassava provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• Both Frozen Baby Lima 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 Baby Lima beans vs Cassava:

• 7 ounces of Frozen Baby Lima beans have 2.2 times more Calcium, 1.3 times more Copper, 8.2 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium, 3.7 times more Sodium and 1.9 times more Zinc than Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Baby Lima beans have 4.1 times more Omega 3, 3.3 times more Fiber and 5.6 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Carbohydrate than Frozen Baby Lima beans.
• Both Frozen Baby Lima beans and Cassava offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Frozen Baby Lima beans as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Baby Lima beans VS Cassava

What are the health benefits of Frozen Baby Lima beans compared to Cassava?

Frozen baby lima beans are a good source of plant-based protein, fiber, and essential nutrients such as iron, folate, and magnesium. They can help support digestion, heart health, and blood sugar control. On the other hand, cassava is a starchy root vegetable that is lower in protein and fiber but is a good source of carbohydrates and certain vitamins and minerals like vitamin C and manganese. Both can be part of a healthy vegan diet, but lima beans offer more protein and fiber compared to cassava.

Can I lose weight easier by eating more Frozen Baby Lima beans or Cassava?

Both frozen baby lima beans and cassava can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, it ultimately depends on your overall diet and lifestyle habits. Including a variety of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with regular physical activity, is key for successful and sustainable weight loss. Remember to also focus on portion sizes and listen to your body's hunger and fullness cues.

Should I eat more Frozen Baby Lima 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 a variety of plant-based protein sources. Both Frozen Baby Lima beans and Cassava are good options, but Frozen Baby Lima beans are higher in protein content and can be a great addition to your diet to support muscle growth. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help you meet your protein needs for muscle building.

What is the environmental impact of producing Frozen Baby Lima beans compared to Cassava?

Frozen baby lima beans have a lower environmental impact compared to cassava. Lima beans require less water, land, and energy to produce, making them a more sustainable choice. Additionally, legumes like lima beans have the added benefit of enriching the soil with nitrogen, reducing the need for synthetic fertilizers.