Comparing Nutrients in 7 ounces Cassava VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Cassava	White Mushrooms	Recommended Dietary Allowance
Energy	11% 318kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.31% 0.099g	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	1.87% 0.32g	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	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Cassava	White 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	44.7% 7.16mg	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	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	60% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.3% 14IU	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	White 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	70% 0.63mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	4.06% 0.093mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS White Mushrooms per 7 oz

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

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

• 7 ounces of Cassava have 1.6 times more Vitamin B9 and 9.8 times more Vitamin C than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 8.4 times more Vitamin B2, 4.2 times more Vitamin B3 and 14 times more Vitamin B5 than Raw Cassava.
• Both Cassava and White Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Raw Cassava as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cassava vs White Mushrooms:

• 7 ounces of Cassava have 2.3 times more Magnesium and 8.2 times more Manganese than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 3.2 times more Copper, 1.9 times more Iron, 3.2 times more Phosphorus, 13.3 times more Selenium, 1.5 times more Zinc and 1.5 times more Water than Raw Cassava.
• Both Cassava and White Mushrooms contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Raw White 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, 11.7 times more Carbohydrate and 1.8 times more Fiber than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 2.3 times more Protein than Raw Cassava.
• Both Cassava and White Mushrooms offer comparable quantities of Sugars per seven ounces.
• 7 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS White Mushrooms

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

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. It is also gluten-free and can be used as a versatile ingredient in various dishes. On the other hand, white mushrooms are low in calories, high in protein, and a good source of B vitamins, selenium, and antioxidants. Both foods offer unique health benefits, so incorporating a variety of plant-based foods like cassava and white mushrooms can contribute to a well-rounded vegan diet.

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

Both cassava and white mushrooms can be part of a healthy weight loss diet, but white mushrooms are lower in calories and higher in fiber compared to cassava. Therefore, incorporating more white mushrooms into your meals may help you feel fuller with fewer calories, making it easier to lose weight. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Cassava or more White 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. White mushrooms are a good source of protein, but cassava is not as high in protein content. Consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth and recovery.

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

Cassava has a lower environmental impact compared to white mushrooms in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water to grow, while white mushrooms are typically grown in controlled environments that use more water and energy. Additionally, cassava can be grown in a wider range of climates, reducing the need for transportation and associated emissions. Overall, choosing cassava over white mushrooms can help reduce the environmental footprint of food production.