Comparing Nutrients in 100 grams Cassava VS Boiled Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Large Lima Beans	26%	3%	71%

Macro Nutrients

	Cassava	Boiled Large Lima Beans	Recommended Dietary Allowance
Energy	5.5% 160kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	16% 21g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	4% 2.9g	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	4.74% 1.8g	18.4% 7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Large Lima Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	12.4% 0.16mg	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	6.75% 27μg	20.8% 83μg	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	23% 20.6mg	0% 0mg	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	1.27% 0.19mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Large Lima Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	26% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	3.38% 0.27mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	22.4% 0.52mg	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	3.86% 27mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.9% 69.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Boiled Large Lima Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Boiled Large Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Boiled Large Lima Beans:

• 100 grams of Cassava have 2 times more Vitamin B3 and more Vitamin C than Boiled Large Lima Beans.
• While 100 g of Boiled Large Lima Beans contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Boiled Large Lima Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Large Lima Beans have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Boiled Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Boiled Large Lima Beans:

• 100 g of Boiled Large Lima Beans contain 2.4 times more Copper, 8.9 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium, 6.4 times more Selenium and 2.8 times more Zinc than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Boiled Large Lima Beans lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.4 times more Energy and 1.8 times more Carbohydrate than Boiled Large Lima Beans.
• While 100 g of Boiled Large Lima Beans contain 3.1 times more Omega 3, 1.7 times more Sugars, 3.9 times more Fiber and 5.7 times more Protein than Raw Cassava.
• 100 grams of Cassava provide inadequate amounts of Omega 3
• Both Raw Cassava as well as Boiled Large Lima Beans provide inadequate amounts of Omega 6 in 100 grams.