Comparing Nutrients in 5 ounces Morel Mushrooms VS Cassava

Macros Ratio

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

Macro Nutrients

	Morel Mushrooms	Cassava	Recommended Dietary Allowance
Energy	1.5% 44kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.23g	41.5% 54g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	3.32% 2.4g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.6% 0.12mg	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	3.2% 12.8μg	9.57% 38.3μg	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	32.4% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	48.7% 292IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Cassava	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	15.7% 0.14mg	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	216% 17.3mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	23.7% 0.54mg	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	39.3% 275mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.43% 127g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Cassava per 5 oz

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

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

• 5 ounces of Morel Mushrooms have 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Cassava.
• While 5 oz of Raw Cassava contain 1.3 times more Vitamin B1 and 3 times more Vitamin B9 than Raw Morel Mushrooms.
• 5 ounces of Cassava have insufficient amounts of Vitamin D
• Both Raw Morel Mushrooms as well as Raw Cassava have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Morel Mushrooms vs Cassava:

• 5 ounces of Morel Mushrooms have 2.7 times more Calcium, 6.3 times more Copper, 45.1 times more Iron, 1.5 times more Manganese, 7.2 times more Phosphorus, 1.5 times more Potassium, 3.1 times more Selenium, 6 times more Zinc and 1.5 times more Water than Cassava.
• Both Morel Mushrooms and Cassava contain similar levels of Magnesium per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Morel Mushrooms have 1.6 times more Fiber and 2.3 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 5.2 times more Energy, 7.5 times more Carbohydrate and 2.8 times more Sugars than Raw Morel Mushrooms.
• 5 ounces of Morel Mushrooms provide inadequate amounts of Energy
• Both Raw Morel Mushrooms as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.