Comparing Nutrients in 7 ounces Cassava VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Cassava	Oyster Mushrooms	Recommended Dietary Allowance
Energy	11% 318kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.38% 0.12g	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	1.44% 0.24g	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	9.3% 12g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	3.04% 2.2g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	19% 75.4μg	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	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	54% 0.48mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	9.75% 0.22mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Oyster Mushrooms per 7 oz

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

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

• 7 ounces of Cassava have more Vitamin C than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 1.4 times more Vitamin B1, 7.3 times more Vitamin B2, 5.8 times more Vitamin B3, 12.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin D than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin D
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Oyster 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 Oyster Mushrooms:

• 7 ounces of Cassava have 3.4 times more Manganese than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 2.4 times more Copper, 4.9 times more Iron, 4.4 times more Phosphorus, 1.5 times more Potassium, 3.7 times more Selenium, 2.3 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Oyster Mushrooms contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Raw Oyster Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 4.8 times more Energy, 6.2 times more Carbohydrate and 1.5 times more Sugars than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 1.3 times more Fiber and 2.4 times more Protein than Raw Cassava.
• 7 ounces of Oyster Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Oyster Mushrooms

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

Cassava is a good source of carbohydrates, fiber, and some vitamins and minerals, while oyster mushrooms are low in calories and fat, high in protein, fiber, and various vitamins and minerals. Both can be part of a healthy vegan diet, providing different nutrients and health benefits.

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

Both cassava and oyster mushrooms can be part of a healthy, balanced diet that supports weight loss. However, oyster mushrooms are lower in calories and higher in fiber compared to cassava. Therefore, incorporating more oyster mushrooms into your meals may help you feel fuller for longer and support weight loss efforts. Remember, weight loss is ultimately determined by overall calorie intake, so it's important to focus on a variety of nutrient-dense foods and portion control.

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

Oyster mushrooms would be a better choice for muscle gain as they are a good source of protein and essential amino acids, which are important for muscle growth and repair. Cassava, on the other hand, is lower in protein and may not be as effective for muscle building. Incorporating a variety of plant-based protein sources like oyster mushrooms, legumes, nuts, and seeds into your diet can help support muscle growth while training consistently.

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

Cassava production generally has a higher environmental impact compared to oyster mushrooms. Cassava requires more land, water, and resources to grow, leading to deforestation, soil degradation, and water pollution. Oyster mushrooms, on the other hand, can be grown in controlled environments using fewer resources, making them a more sustainable option for the environment.