Comparing Nutrients in 7 ounces Boiled White Mushrooms VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled White Mushrooms	Cassava	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.08% 10.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	4.65% 3.37g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	13.4% 0.17mg	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	8.93% 35.7μg	13.4% 53.6μg	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	8.8% 7.94mg	45.4% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Cassava	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	22% 0.2mg	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	43% 3.45mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	33% 0.76mg	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	24.7% 173mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Cassava per 7 oz

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

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

• 7 ounces of Boiled White Mushrooms have 6.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 20.2 times more Vitamin B5 than Cassava.
• While 7 oz of Raw Cassava contain 1.5 times more Vitamin B9 and 5.2 times more Vitamin C than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Cassava provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Boiled and Drained White Mushrooms as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled White Mushrooms vs Cassava:

• 7 ounces of Boiled White Mushrooms have 5 times more Copper, 6.4 times more Iron, 3.2 times more Phosphorus, 1.3 times more Potassium, 17 times more Selenium, 2.6 times more Zinc and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.8 times more Magnesium and 3.3 times more Manganese than Boiled and Drained White Mushrooms.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• Both Boiled and Drained White Mushrooms as well as Raw Cassava lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Mushrooms have 1.4 times more Sugars, 1.2 times more Fiber and 1.6 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 5.7 times more Energy and 7.2 times more Carbohydrate than Boiled and Drained White Mushrooms.
• 7 ounces of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.