Comparing Nutrients in 1 kilogram Brown Rice Flour VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Brown Rice Flour	Cassava	Recommended Dietary Allowance
Energy	125% 3630kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	28.7% 28g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.57g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	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	588% 765g	293% 381g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	121% 46g	47.4% 18g	38g per day for Men 19-50 years
Protein	129% 72.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Cassava	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	369% 4.43mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	396% 63.4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	566% 7.36mg	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	40% 160μg	67.5% 270μg	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	229% 206mg	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	40% 6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Cassava	Recommended Dietary Allowance
Calcium	11% 110mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	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	248% 20mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1745% 40mg	167% 3.84mg	2.3mg per day for Men 19-50 years
Molybdenum	1249% 562μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	481% 3370mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	176% 97μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.24% 120g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Rice Flour VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brown Rice Flour vs Cassava:

• 1 kilogram of Brown Rice Flour has 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 7.4 times more Vitamin B3, 14.9 times more Vitamin B5, 8.4 times more Vitamin B6 and 3.2 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 1.7 times more Vitamin B9 and more Vitamin C than Brown Rice Flour.
• 1 kilogram of Brown Rice Flour have insufficient amounts of Vitamin C
• 1 kilogram of Cassava have insufficient amounts of Vitamin E
• Both Brown Rice Flour as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brown Rice Flour vs Cassava:

• 1 kilogram of Brown Rice Flour has 2.3 times more Copper, 7.3 times more Iron, 5.3 times more Magnesium, 10.5 times more Manganese, 12.5 times more Phosphorus, 13.8 times more Selenium and 7.2 times more Zinc than Cassava.
• Both Brown Rice Flour and Cassava contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Brown Rice Flour as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brown Rice Flour has 2.3 times more Energy, 9.9 times more Fat, 2.5 times more Omega 3, 29.8 times more Omega 6, 2 times more Carbohydrate, 2.6 times more Fiber and 5.3 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 2.6 times more Sugars than Brown Rice Flour.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6