Comparing Nutrients in 1 kilogram Cassava VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Cassava	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	55% 1600kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	34% 44.4g	130g per day for Men 19-50 years
Sugars	23.4% 17g	31% 22.6g	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	0% 0g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Cassava	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	47.5% 190μg	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	229% 206mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	16% 160mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	432% 3.9mg	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	33.8% 2.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	29% 0.67mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	16% 597g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Grilled Portabella Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Grilled Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Grilled Portabella Mushrooms:

• 1 kilogram of Cassava has 1.2 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 8.4 times more Vitamin B2, 7.3 times more Vitamin B3, 11.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Raw Cassava.
• 1 kilogram of Cassava have insufficient amounts of Vitamin D
• 1 kilogram of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Grilled Portabella Mushrooms:

• 1 kilogram of Cassava has 1.6 times more Magnesium and 5.7 times more Manganese than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 3.9 times more Copper, 1.5 times more Iron, 5 times more Phosphorus, 1.6 times more Potassium, 31.3 times more Selenium, 1.9 times more Zinc and 1.5 times more Water than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Grilled Portabella Mushrooms lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 5.5 times more Energy and 8.6 times more Carbohydrate than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 1.3 times more Sugars and 2.4 times more Protein than Raw Cassava.
• Both Cassava and Grilled Portabella Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Grilled Portabella Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.