Comparing Nutrients in 300 calories Cassava VS Brown Mushrooms, Italian, Or Crimini

Weight per 300 calories

• Cassava: 188g
• Brown Mushrooms, Italian, Or Crimini: 1364g

Cassava has 7.3 times more energy per 100g than Brown Mushrooms, Italian, Or Crimini. It has above average energy density when compared to other foods. Raw Brown Mushrooms, Italian, Or Crimini having very low energy density.

Discover which food has more nutrients per 300 calories - Cassava or Brown Mushrooms, Italian, Or Crimini?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Cassava	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	32.4% 23.5g	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	8.9% 3.38g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cassava	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	514% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	324% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	573% 172μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.7% 50.6μg	85.2% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57% 1.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.38% 0.36mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	3% 30mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	758% 6.8mg	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	6.33% 0.51mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	84% 1.94mg	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	7.23% 50.6mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	180% 6109mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	136% 15mg	11mg per day for Men 19-50 years
Water	3.02% 112g	34% 1256g	3700g per day for Men 19-50 years

Cassava VS Brown Mushrooms, Italian, Or Crimini Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Brown Mushrooms, Italian, Or Crimini?

Lets compare vitamin content per 300 calories of Cassava vs Brown Mushrooms, Italian, Or Crimini:

• 300 calories of Cassava have more Vitamin C than Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 7.9 times more Vitamin B1, 74.2 times more Vitamin B2, 32.4 times more Vitamin B3, 102 times more Vitamin B5, 9.1 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D
• 300 calories of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Brown Mushrooms, Italian, Or Crimini:

• 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 8.2 times more Calcium, 36.4 times more Copper, 10.8 times more Iron, 3.1 times more Magnesium, 2.7 times more Manganese, 32.3 times more Phosphorus, 12 times more Potassium, 270.1 times more Selenium, 23.5 times more Zinc and 11.2 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.2 times more Carbohydrate than Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini contain 7.4 times more Sugars, 2.4 times more Fiber and 13.4 times more Protein than Raw Cassava.
• Both Cassava and Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.