Comparing Nutrients in 5 ounces Cassava VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Cassava	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Cassava	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52.4% 15.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	6.73% 27μg	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	32.4% 29mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	61.3% 0.55mg	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	4.8% 0.38mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	4.13% 0.095mg	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	5.47% 38.3mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Grilled Portabella Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Grilled Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Grilled Portabella Mushrooms:

• 5 ounces of Cassava have 1.2 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 8.4 times more Vitamin B2, 7.3 times more Vitamin B3, 11.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Raw Cassava.
• 5 ounces of Cassava have insufficient amounts of Vitamin D
• 5 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Grilled Portabella Mushrooms:

• 5 ounces of Cassava have 1.6 times more Magnesium and 5.7 times more Manganese than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 3.9 times more Copper, 1.5 times more Iron, 5 times more Phosphorus, 1.6 times more Potassium, 31.3 times more Selenium, 1.9 times more Zinc and 1.5 times more Water than Raw Cassava.
• 5 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Grilled Portabella Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 5.5 times more Energy and 8.6 times more Carbohydrate than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 1.3 times more Sugars and 2.4 times more Protein than Raw Cassava.
• Both Cassava and Grilled Portabella Mushrooms offer comparable quantities of Fiber per five ounces.
• 5 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in five ounces.