Comparing Nutrients in 1 kilogram Cassava VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Cassava	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	55% 1600kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	NA	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	261% 339g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	47.4% 18g	23.7% 9g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cassava	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	17% 0.22mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	16% 160mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	53.3% 0.48mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	195% 4.5mg	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	38.6% 270mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	16% 597g	17% 625g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Chinese restaurant steamed white Rice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cassava vs Chinese restaurant steamed white Rice:

• 1 kilogram of Cassava has 5.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 1 kilogram of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Cassava vs Chinese restaurant steamed white Rice:

• 1 kilogram of Cassava has 2.1 times more Copper, 4.2 times more Magnesium and 13.6 times more Potassium than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 1.4 times more Iron and 2 times more Zinc than Raw Cassava.
• Both Cassava and Chinese restaurant steamed white Rice contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Raw Cassava as well as Chinese restaurant steamed white Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 2 times more Fiber than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 2.4 times more Protein than Raw Cassava.
• Both Cassava and Chinese restaurant steamed white Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.