Comparing Nutrients in 1 kilogram Cassava VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cassava	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	55% 1600kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	622% 809g	130g per day for Men 19-50 years
Sugars	23.4% 17g	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	348% 4.5mg	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	67.5% 270μg	643% 2570μg	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	229% 206mg	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	12.7% 1.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	16% 160mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	316% 2.84mg	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	33.8% 2.7mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	450% 10.4mg	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	38.6% 270mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	93% 10mg	11mg per day for Men 19-50 years
Water	16% 597g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dry parboiled enriched Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Cassava has more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 6.9 times more Vitamin B1, 5.9 times more Vitamin B3, 6.3 times more Vitamin B5, 5.1 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Cassava has 1.6 times more Potassium than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 4.4 times more Calcium, 2.8 times more Copper, 12.3 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 5.7 times more Phosphorus, 28.4 times more Selenium and 3 times more Zinc than Raw Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 5.2 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 2.3 times more Energy, 2.1 times more Carbohydrate and 5.5 times more Protein than Raw Cassava.
• Both Cassava and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per one kilogram.
• Both Raw Cassava as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.