Comparing Nutrients in 1 pound Cassava VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Cassava	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	25% 726kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.45% 0.15g	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	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	26.8% 35g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	1.88% 1.36g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	43% 16.3g	38g per day for Men 19-50 years
Protein	11% 6.17g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Stir-Fried Shiitake 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	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	60.7% 0.79mg	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	16% 63.5μg	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	104% 93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.75% 0.86mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	82% 0.74mg	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	30% 2.4mg	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	44% 1mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	7.3% 271g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Stir-Fried Shiitake Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Stir-Fried Shiitake Mushrooms:

• 1 pound of Cassava has 1.9 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 5.7 times more Vitamin B2, 4.5 times more Vitamin B3, 12.7 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Raw Cassava.
• Both Cassava and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin D
• 1 pound of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Stir-Fried Shiitake Mushrooms:

• 1 pound of Cassava has 1.7 times more Manganese than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 1.6 times more Copper, 2 times more Iron, 4.1 times more Phosphorus, 9 times more Selenium, 2.8 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Stir-Fried Shiitake Mushrooms contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 4.1 times more Energy, 5 times more Carbohydrate and 5.7 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While 1 lb of Stir-Fried Shiitake Mushrooms contains 2 times more Fiber and 2.5 times more Protein than Raw Cassava.
• 1 pound of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one pound.