Comparing Nutrients in 14 ounces Cassava VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Cassava	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	22% 635kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	87.3% 113g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	9.64% 5.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Medium-grain White Rice	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15.3% 0.2mg	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	2% 7.94μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	16.8% 0.15mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	65% 1.5mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	6.4% 237g	7.36% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Medium-grain White Rice per 14 oz

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

Lets compare vitamin content per 14 ounces of Cassava vs Cooked Medium-grain White Rice:

• 14 ounces of Cassava have 4.4 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice.
• While 14 oz of Cooked Medium-grain White Rice contain 3.8 times more Vitamin B5 than Raw Cassava.
• 14 ounces of Cooked Medium-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Cooked Medium-grain White Rice:

• 14 ounces of Cassava have 2.6 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium and 9.3 times more Potassium than Cooked Medium-grain White Rice.
• While 14 oz of Cooked Medium-grain White Rice contain 1.4 times more Phosphorus than Raw Cassava.
• Both Cassava and Cooked Medium-grain White Rice contain similar levels of Manganese and Zinc per 14 ounces.
• 14 ounces of Cooked Medium-grain White Rice lack sufficient amounts of Potassium
• Both Raw Cassava as well as Cooked Medium-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.2 times more Energy and 1.3 times more Carbohydrate than Cooked Medium-grain White Rice.
• While 14 oz of Cooked Medium-grain White Rice contain 1.8 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Cooked Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.