Comparing Nutrients in 7 ounces Young Lima Beans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Cassava	3%	2%	95%

Macro Nutrients

	Young Lima Beans	Cassava	Recommended Dietary Allowance
Energy	7.73% 224kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	30.8% 40g	58% 75.5g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	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	25.6% 9.72g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Cassava	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	17% 67.5μg	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	51.6% 46.4mg	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	4.23% 0.64mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Cassava	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	78% 6.23mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	38.6% 270mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	27.3% 927mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.77% 139g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Cassava per 7 oz

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

• 7 ounces of Young Lima Beans have 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.3 times more Vitamin B9, 1.7 times more Vitamin E and 2.9 times more Vitamin K than Cassava.
• Both Young Lima Beans and Cassava provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Young 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 Young Lima Beans vs Cassava:

• 7 ounces of Young Lima Beans have 2.1 times more Calcium, 3.2 times more Copper, 11.6 times more Iron, 2.8 times more Magnesium, 3.2 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 2.6 times more Selenium and 2.3 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 Young Lima Beans have 8 times more Omega 3, 2.7 times more Fiber and 5 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Energy and 1.9 times more Carbohydrate than Raw Young Lima Beans.
• Both Young Lima Beans and Cassava offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Young Lima Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Lima Beans VS Cassava

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

Young lima beans are a good source of plant-based protein, fiber, and essential nutrients such as folate, manganese, and iron. They can help support heart health, digestion, and blood sugar control. On the other hand, cassava is a starchy root vegetable that is rich in carbohydrates but lower in protein and other nutrients compared to lima beans. It can be a good source of energy but may not offer the same nutritional benefits as lima beans.

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

Both young lima beans and cassava can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied. However, in terms of weight loss, young lima beans may be a better choice as they are lower in calories and higher in protein compared to cassava. Additionally, young lima beans are a good source of vitamins and minerals that are important for overall health. Remember, weight loss is best achieved through a balanced diet and regular physical activity.

Should I eat more Young 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 adequate protein. Young Lima beans are a good source of plant-based protein, providing essential amino acids necessary for muscle growth. Cassava, on the other hand, is lower in protein and may not be as effective for muscle building. Therefore, incorporating more Young Lima beans into your diet would be a better choice to support muscle growth while training.

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

Young Lima Beans have a lower environmental impact compared to Cassava. Lima Beans require less water, land, and resources to grow, making them a more sustainable option. Additionally, legumes like Lima Beans have the added benefit of enriching the soil with nitrogen, reducing the need for synthetic fertilizers.