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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cassava	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	25% 726kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.57% 0.18g	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	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	14% 18.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11% 6.17g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Stir-Fried White 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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	132% 6.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	14.7% 0.19mg	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	22.7% 91μg	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	6.05% 36.3IU	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 White Mushrooms	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	147% 1.3mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	9.27% 0.21mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11% 413g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cassava has 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 9.6 times more Vitamin B2, 4.7 times more Vitamin B3 and 13.6 times more Vitamin B5 than Raw Cassava.
• Both Cassava and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Cassava has 1.9 times more Magnesium and 8.2 times more Manganese than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 2.9 times more Copper, 3.9 times more Phosphorus, 1.5 times more Potassium, 19.9 times more Selenium, 1.7 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Stir-Fried White Mushrooms contain similar levels of Iron per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Stir-Fried White Mushrooms lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 6.2 times more Energy, 9.4 times more Carbohydrate and more Sugars than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 2.6 times more Protein than Raw Cassava.
• Both Cassava and Stir-Fried White Mushrooms offer comparable quantities of Fiber per one pound.
• 1 pound of Stir-Fried White Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one pound.