Comparing Nutrients in 7 ounces Cassava VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Cassava	Portabella Mushrooms	Recommended Dietary Allowance
Energy	11% 318kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.062% 0.02g	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	1.73% 0.29g	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	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Portabella 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	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	22.6% 0.29mg	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	13.4% 53.6μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	0.26% 0.04mg	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	Portabella 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	63% 0.57mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	NA	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	5.95% 0.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Portabella Mushrooms per 7 oz

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

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

• 7 ounces of Cassava have 1.5 times more Vitamin B1 and more Vitamin C than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 10.7 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin B12 than Raw Cassava.
• Both Cassava and Portabella Mushrooms provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin B12
• 7 ounces of Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Portabella Mushrooms:

• 7 ounces of Cassava have 5.6 times more Manganese than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 2.9 times more Copper, 4 times more Phosphorus, 1.3 times more Potassium, 26.6 times more Selenium, 1.6 times more Zinc and 1.6 times more Water than Raw Cassava.
• Both Cassava and Portabella 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 Portabella Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 7.3 times more Energy, 9.8 times more Carbohydrate and 1.4 times more Fiber than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 1.5 times more Sugars and 1.6 times more Protein than Raw Cassava.
• 7 ounces of Portabella Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Portabella Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Portabella Mushrooms

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

Cassava is a good source of carbohydrates and fiber, while Portabella mushrooms are low in calories and rich in vitamins and minerals such as potassium, selenium, and riboflavin. 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 Portabella Mushrooms?

Portabella mushrooms would be a better choice for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may not be as conducive to weight loss.

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

Portabella mushrooms would be a better choice for gaining muscles while training consistently. They are a good source of protein, which is essential for muscle growth and repair. Additionally, they are low in calories and high in nutrients, making them a great option for supporting your fitness goals.

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

Cassava has a lower environmental impact compared to Portabella mushrooms in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water to grow, while mushrooms are water-intensive to cultivate. Additionally, mushrooms have a higher carbon footprint due to the energy needed for controlled growing conditions. Overall, choosing cassava over Portabella mushrooms can be a more sustainable choice for the environment.