Comparing Nutrients in 100 grams Cassava VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Cassava	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	5.5% 160kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	NA	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	5.28% 6.86g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.6% 1.16g	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	% 1.16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	3.4% 0.044mg	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	6.75% 27μg	0.5% 2μg	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	23% 20.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35.3% 212IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	39.2% 0.35mg	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	3.38% 0.27mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	12.4% 0.29mg	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	3.86% 27mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Chanterelle Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Chanterelle Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Chanterelle Mushrooms:

• 100 grams of Cassava have 5.8 times more Vitamin B1, 2 times more Vitamin B6 and 13.5 times more Vitamin B9 than Chanterelle Mushrooms.
• While 100 g of Raw Chanterelle Mushrooms contain 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 10.1 times more Vitamin B5 and more Vitamin D than Raw Cassava.
• 100 grams of Cassava have insufficient amounts of Vitamin D
• 100 grams of Chanterelle Mushrooms have insufficient amounts of Vitamin B1 and Vitamin B9

Comparing minerals per 100 grams for Cassava vs Chanterelle Mushrooms:

• 100 grams of Cassava have 1.6 times more Magnesium and 1.3 times more Manganese than Chanterelle Mushrooms.
• While 100 g of Raw Chanterelle Mushrooms contain 3.5 times more Copper, 12.9 times more Iron, 2.1 times more Phosphorus, 1.9 times more Potassium, 3.1 times more Selenium, 2.1 times more Zinc and 1.5 times more Water than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Raw Chanterelle Mushrooms lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 5 times more Energy, 5.5 times more Carbohydrate and 1.5 times more Sugars than Chanterelle Mushrooms.
• While 100 g of Raw Chanterelle Mushrooms contain 2.1 times more Fiber than Raw Cassava.
• Both Cassava and Chanterelle Mushrooms offer comparable quantities of Protein per 100 grams.
• 100 grams of Chanterelle Mushrooms provide inadequate amounts of Energy