Comparing Nutrients in 100 grams 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	5.5% 160kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.51% 0.49g	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	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	3.3% 2.38g	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	% 2.38g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Cassava	Shiitake 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	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	3.25% 13μg	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	3% 18IU	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	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	15.8% 0.14mg	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	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	10% 0.23mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	10.4% 5.7μg	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	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.43% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Shiitake Mushrooms per 100 g

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

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

• 100 grams of Cassava have 5.8 times more Vitamin B1 and 2.1 times more Vitamin B9 than Shiitake Mushrooms.
• While 100 g 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.
• 100 grams of Cassava have insufficient amounts of Vitamin D
• 100 grams of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 100 grams for Cassava vs Shiitake Mushrooms:

• 100 grams of Cassava have 1.7 times more Manganese than Shiitake Mushrooms.
• While 100 g 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 100 grams.
• 100 grams of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Raw Shiitake Mushrooms lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 4.7 times more Energy and 5.6 times more Carbohydrate than Shiitake Mushrooms.
• While 100 g of Raw Shiitake Mushrooms contain 1.4 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Raw Cassava.
• 100 grams of Shiitake Mushrooms provide inadequate amounts of Energy