Comparing Nutrients in 1 kilogram Cooked Regular Long-grain White Rice enriched VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Energy	45% 1300kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	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	217% 282g	293% 381g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	10.5% 4g	47.4% 18g	38g per day for Men 19-50 years
Protein	48% 27g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	145% 580μg	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	2.67% 0.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Calcium	10% 100mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	10.3% 411μg	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	150% 12mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	61.4% 430mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18.5% 684g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS Cassava per 1 kg

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

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

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 1.9 times more Vitamin B1, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Cassava.
• While 1 kg of Raw Cassava contains 3.7 times more Vitamin B2 and more Vitamin C than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cassava provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Regular Long-grain White Rice enriched vs Cassava:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 4.4 times more Iron, 1.2 times more Manganese, 1.6 times more Phosphorus, 10.7 times more Selenium and 1.4 times more Zinc than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Copper, 1.8 times more Magnesium and 7.7 times more Potassium than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 2 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Carbohydrate, 34 times more Sugars and 4.5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cassava offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.