Comparing Nutrients in 100 calories Cooked Short-grain White Rice enriched VS Cassava

Weight per 100 calories

• Cooked Short-grain White Rice enriched: 77g
• Cassava: 62.5g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Short-grain White Rice enriched or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	NA	1.47% 1.06g	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	NA	2.96% 1.13g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	4.23% 0.055mg	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	11.3% 45.4μg	4.2% 17μg	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	0% 0mg	14.3% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Calcium	0.077% 0.77mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.15% 0.055mg	6.94% 0.063mg	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	14% 1.12mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	1.47% 6.15mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	10.4% 0.24mg	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	3.63% 25.4mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1% 37.3g	3700g per day for Men 19-50 years

Cooked Short-grain White Rice Enriched VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Short-grain White Rice enriched or Cassava?

Lets compare vitamin content per 100 calories of Cooked Short-grain White Rice enriched vs Cassava:

• 100 calories of Cooked Short-grain White Rice enriched have 2.3 times more Vitamin B1, 2.2 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Cassava.
• While 100 kcal of Raw Cassava contain 2.4 times more Vitamin B2 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Cassava provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• 100 calories of Cassava have insufficient amounts of Vitamin B5
• Both Cooked Short-grain White Rice enriched as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Short-grain White Rice enriched vs Cassava:

• 100 calories of Cooked Short-grain White Rice enriched have 6.7 times more Iron, 1.5 times more Phosphorus, 13.2 times more Selenium and 1.4 times more Zinc than Cassava.
• While 100 kcal of Raw Cassava contain 2.1 times more Magnesium and 8.5 times more Potassium than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Cassava contain similar levels of Copper and Manganese per 100 calories.
• 100 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• 100 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Cooked Short-grain White Rice enriched as well as Raw Cassava lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Short-grain White Rice enriched have 2.1 times more Protein than Cassava.
• Both Cooked Short-grain White Rice enriched and Cassava offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein
• Both Cooked Short-grain White Rice enriched as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.