Comparing Nutrients in 14 ounces Cooked Long-grain Brown Rice VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Long-grain Brown Rice	Cassava	Recommended Dietary Allowance
Energy	17% 488kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	116% 151g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	9.3% 6.75g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	19% 7.14g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	27% 0.35mg	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	8.93% 35.7μg	26.8% 107μg	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	91% 81.8mg	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	4.5% 0.67mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Cassava	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	44% 0.4mg	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	27.8% 2.22mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	66.3% 1.52mg	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	58.4% 409mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.54% 279g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Cassava per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Long-grain Brown Rice vs Cassava:

• 14 ounces of Cooked Long-grain Brown Rice have 2 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cassava.
• While 14 oz of Raw Cassava contain 3 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• 14 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Cooked Long-grain Brown Rice as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Long-grain Brown Rice vs Cassava:

• 14 ounces of Cooked Long-grain Brown Rice have 2.1 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 3.8 times more Phosphorus, 8.3 times more Selenium and 2.1 times more Zinc than Cassava.
• While 14 oz of Raw Cassava contain 3.2 times more Potassium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cassava contain similar levels of Copper per 14 ounces.
• 14 ounces of Cassava lack sufficient amounts of Selenium
• Both Cooked Long-grain Brown Rice as well as Raw Cassava lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Long-grain Brown Rice have 11.1 times more Omega 6 and 2 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain 1.3 times more Energy, 1.5 times more Carbohydrate and 7.1 times more Sugars than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cassava offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cassava provide inadequate amounts of Omega 6
• Both Cooked Long-grain Brown Rice as well as Raw Cassava provide inadequate amounts of Omega 3 in 14 ounces.