Comparing Nutrients in 7 ounces Cassava VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Cassava	Maitake Mushrooms	Recommended Dietary Allowance
Energy	11% 318kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	10.6% 14g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.67% 4.1g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Cassava	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	216% 64.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	10.4% 41.7μg	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	45.4% 41mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	371% 2229IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	55.6% 0.5mg	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	6.7% 0.54mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	5.1% 0.12mg	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	7.65% 53.6mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Maitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Maitake Mushrooms:

• 7 ounces of Cassava have 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 1.7 times more Vitamin B1, 5 times more Vitamin B2, 7.7 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin D than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin D
• 7 ounces of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Maitake Mushrooms:

• 7 ounces of Cassava have 2.1 times more Magnesium, 6.5 times more Manganese and 1.3 times more Potassium than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 2.5 times more Copper, 2.7 times more Phosphorus, 3.1 times more Selenium, 2.2 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Maitake Mushrooms contain similar levels of Iron per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Raw Maitake Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.2 times more Energy and 5.5 times more Carbohydrate than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 1.5 times more Fiber and 1.4 times more Protein than Raw Cassava.
• Both Cassava and Maitake Mushrooms offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Maitake Mushrooms

What are the health benefits of Cassava compared to Maitake Mushrooms?

Cassava is a good source of carbohydrates, fiber, and some essential nutrients like vitamin C, manganese, and folate. Maitake mushrooms, on the other hand, are low in calories and fat, but high in antioxidants, vitamins, and minerals like vitamin D and potassium. Both foods can be part of a healthy vegan diet, but maitake mushrooms may offer more immune-boosting and anti-inflammatory benefits due to their unique nutritional profile.

Can I lose weight easier by eating more Cassava or Maitake Mushrooms?

Both cassava and maitake mushrooms can be part of a healthy diet for weight loss, but maitake mushrooms are lower in calories and higher in fiber, making them a better choice for weight loss. Incorporating a variety of vegetables, fruits, whole grains, and legumes into your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Cassava or more Maitake Mushrooms to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and maitake mushrooms are not particularly high in protein compared to other plant-based foods. For muscle growth, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, lentils, and nuts and seeds into your diet. These foods provide essential amino acids necessary for muscle repair and growth.

What is the environmental impact of producing Cassava compared to Maitake Mushrooms?

Cassava production generally has a lower environmental impact compared to Maitake mushrooms. Cassava is a drought-tolerant crop that requires minimal water and fertilizer inputs, making it a more sustainable option. In contrast, Maitake mushrooms require specific growing conditions and resources, such as controlled temperature, humidity, and substrate, which can have a higher environmental footprint. Choosing cassava over Maitake mushrooms can help reduce the overall environmental impact of food production.