Comparing Nutrients in 7 ounces Cassava VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Cassava	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	11% 318kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.5% 4.72g	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	% 4.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Cassava	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	31.3% 0.28mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	20% 0.46mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	20.6% 11.3μg	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	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Shiitake Mushrooms per 7 oz

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

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

• 7 ounces of Cassava have 5.8 times more Vitamin B1 and 2.1 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 4.5 times more Vitamin B2, 4.5 times more Vitamin B3, 14 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin D than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Cassava vs Shiitake Mushrooms:

• 7 ounces of Cassava have 1.7 times more Manganese than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.4 times more Copper, 1.5 times more Iron, 4.1 times more Phosphorus, 8.1 times more Selenium, 3 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and Shiitake Mushrooms contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Raw Shiitake Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 4.7 times more Energy and 5.6 times more Carbohydrate than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.4 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Raw Cassava.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy

Frequently Asked Questions about Cassava VS Shiitake Mushrooms

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

Cassava is a good source of carbohydrates, fiber, and certain vitamins and minerals like vitamin C and manganese. It is also gluten-free and can be a good alternative for those with gluten sensitivities. On the other hand, Shiitake mushrooms are low in calories, high in fiber, and contain compounds that may help boost the immune system and have anti-inflammatory properties. Both foods can be part of a healthy vegan diet, providing different nutrients and health benefits.

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

Both cassava and shiitake mushrooms can be part of a healthy weight loss diet, but shiitake mushrooms are lower in calories and higher in fiber compared to cassava. Therefore, incorporating more shiitake mushrooms into your meals may help you feel fuller for longer and support weight loss efforts. Remember to focus on a balanced diet that includes a variety of nutrient-dense foods for optimal health and weight management.

Should I eat more Cassava or more Shiitake 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. While both cassava and shiitake mushrooms have their own nutritional benefits, shiitake mushrooms are a better choice for muscle building as they are higher in protein content compared to cassava. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains along with shiitake mushrooms can help support muscle growth and recovery.

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

Cassava has a lower environmental impact compared to Shiitake mushrooms. Cassava is a drought-tolerant crop that requires less water and land to grow, making it more sustainable. Shiitake mushrooms, on the other hand, require specific growing conditions and resources such as water, energy, and land, which can have a higher environmental impact. Choosing cassava over Shiitake mushrooms can be a more eco-friendly option.