Comparing Nutrients in 300 calories Morel Mushrooms VS Cassava

Weight per 300 calories

• Morel Mushrooms: 968g
• Cassava: 188g

Raw Cassava has 5.2 times more energy per unit of mass than Raw Morel Mushrooms, which is above average in comparison to other foods. Morel Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Morel Mushrooms or Cassava?

Macros Ratio

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

Macro Nutrients

	Morel Mushrooms	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	8% 5.8g	4.4% 3.2g	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	0% 0g	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	% 5.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71.3% 27g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	54% 30g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.26mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	12.7% 0.17mg	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	21.8% 87μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	43% 38.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	332% 1994IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Cassava	Recommended Dietary Allowance
Calcium	41.6% 416mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	672% 6.05mg	21% 0.19mg	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	1473% 118mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	31.3% 0.72mg	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	268% 1877mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	117% 3977mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	23.4% 867g	3.02% 112g	3700g per day for Men 19-50 years

Morel Mushrooms VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Morel Mushrooms or Cassava?

Lets compare vitamin content per 300 calories of Morel Mushrooms vs Cassava:

• 300 calories of Morel Mushrooms have 4.1 times more Vitamin B1, 22 times more Vitamin B2, 13.6 times more Vitamin B3, 21.2 times more Vitamin B5, 8 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin D
• Both Raw Morel Mushrooms as well as Raw Cassava have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Morel Mushrooms vs Cassava:

• 300 calories of Morel Mushrooms have 13.9 times more Calcium, 32.3 times more Copper, 232.8 times more Iron, 4.7 times more Magnesium, 7.9 times more Manganese, 37.1 times more Phosphorus, 7.8 times more Potassium, 16.2 times more Selenium, 7.7 times more Sodium, 30.8 times more Zinc and 7.7 times more Water than Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Morel Mushrooms have 34.7 times more Omega 6, 1.8 times more Sugars, 8 times more Fiber and 11.8 times more Protein than Cassava.
• While 300 kcal of Raw Cassava contain 1.4 times more Carbohydrate than Raw Morel Mushrooms.
• Both Morel Mushrooms and Cassava offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 6 and Protein
• Both Raw Morel Mushrooms as well as Raw Cassava provide inadequate amounts of Omega 3 in 300 calories.