Comparing Nutrients in 1 pound Cassava VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Cassava	Morel Mushrooms	Recommended Dietary Allowance
Energy	25% 726kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	17.8% 23g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	3.75% 2.72g	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	% 2.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.17g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cassava	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	47.5% 0.62mg	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	30.6% 122μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 93mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	156% 934IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Morel Mushrooms	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	315% 2.83mg	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	15.3% 1.22mg	691% 55.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	116% 2.66mg	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	17.5% 122mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	55% 1864mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Morel Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Morel Mushrooms:

• 1 pound of Cassava has 1.3 times more Vitamin B1 and 3 times more Vitamin B9 than Morel Mushrooms.
• While 1 lb of Raw Morel Mushrooms contains 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin D
• Both Raw Cassava as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Cassava vs Morel Mushrooms:

• 1 lb of Raw Morel Mushrooms contains 2.7 times more Calcium, 6.3 times more Copper, 45.1 times more Iron, 1.5 times more Manganese, 7.2 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium, 6 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Morel Mushrooms contain similar levels of Magnesium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 5.2 times more Energy, 7.5 times more Carbohydrate and 2.8 times more Sugars than Morel Mushrooms.
• While 1 lb of Raw Morel Mushrooms contains 1.6 times more Fiber and 2.3 times more Protein than Raw Cassava.
• 1 pound of Morel Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Morel Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one pound.