Comparing Nutrients in 1 kilogram Unsweetened Rice Milk VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Cassava	3%	2%	95%

Macro Nutrients

	Unsweetened Rice Milk	Cassava	Recommended Dietary Allowance
Energy	16.2% 470kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	293% 381g	130g per day for Men 19-50 years
Sugars	73% 52.8g	23.4% 17g	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	7.9% 3g	47.4% 18g	38g per day for Men 19-50 years
Protein	5% 2.8g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Cassava	Recommended Dietary Allowance
Vitamin A	70% 630μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	67.7% 0.88mg	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	5% 20μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	229% 206mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Cassava	Recommended Dietary Allowance
Calcium	118% 1180mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	111% 1mg	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	25% 2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	167% 3.84mg	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	80% 560mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 893g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Rice Milk VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Unsweetened Rice Milk versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Unsweetened Rice Milk vs Cassava:

• 1 kilogram of Unsweetened Rice Milk has 63 times more Vitamin A, 3 times more Vitamin B2, 1.4 times more Vitamin B5, more Vitamin B12, more Vitamin D and 2.5 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 3.2 times more Vitamin B1, 2.2 times more Vitamin B3, 2.3 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• 1 kilogram of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Unsweetened Rice Milk as well as Raw Cassava have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Unsweetened Rice Milk vs Cassava:

• 1 kilogram of Unsweetened Rice Milk has 7.4 times more Calcium, 2.1 times more Phosphorus, 3.1 times more Selenium, 2.8 times more Sodium and 1.5 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.7 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 10 times more Potassium and 2.6 times more Zinc than Unsweetened Rice Milk.
• 1 kilogram of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Unsweetened Rice Milk has 3.1 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 3.4 times more Energy, 4.2 times more Carbohydrate, 6 times more Fiber and 4.9 times more Protein than Unsweetened Rice Milk.
• 1 kilogram of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Rice Milk as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.