Comparing Nutrients in 14 ounces Cassava VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Rice Bran	12%	43%	45%

Macro Nutrients

	Cassava	Rice Bran	Recommended Dietary Allowance
Energy	22% 635kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	85.3% 82.8g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	51.7% 16.6g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	167% 28.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	152% 197g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.93% 3.57g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	19% 7.14g	219% 83.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cassava	Rice Bran	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	911% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	843% 135mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	587% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	1243% 16mg	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	26.8% 107μg	62.5% 250μg	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	91% 81.8mg	0% 0mg	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	5.03% 0.75mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Rice Bran	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	321% 2.9mg	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	13.4% 1.07mg	920% 73.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	738% 3100mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	2452% 56.4mg	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	15.3% 107mg	951% 6656mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	173% 5894mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	218% 24mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.66% 24.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Rice Bran per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Rice Bran:

• 14 ounces of Cassava have more Vitamin C than Rice Bran.
• While 14 oz of Crude Rice Bran contain 31.6 times more Vitamin B1, 5.9 times more Vitamin B2, 39.8 times more Vitamin B3, 69.1 times more Vitamin B5, 46.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 25.9 times more Vitamin E than Raw Cassava.
• 14 ounces of Cassava have insufficient amounts of Vitamin E
• 14 ounces of Rice Bran have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Rice Bran:

• 14 oz of Crude Rice Bran contain 3.6 times more Calcium, 7.3 times more Copper, 68.7 times more Iron, 37.2 times more Magnesium, 37 times more Manganese, 62.1 times more Phosphorus, 5.5 times more Potassium, 22.3 times more Selenium and 17.8 times more Zinc than Raw Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.9 times more Sugars than Rice Bran.
• While 14 oz of Crude Rice Bran contain 2 times more Energy, 74.5 times more Fat, 56.4 times more Saturated Fat, 18.6 times more Omega 3, 223.2 times more Omega 6, 1.3 times more Carbohydrate, 11.7 times more Fiber and 9.8 times more Protein than Raw Cassava.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6