Comparing Nutrients in 1 pound 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	7.35% 213kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	133% 173g	130g per day for Men 19-50 years
Sugars	33% 24g	10.6% 7.7g	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	3.6% 1.36g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Cassava	Recommended Dietary Allowance
Vitamin A	31.8% 286μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	30.7% 0.4mg	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	2.27% 9.07μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	119% 2.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	104% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.8% 191IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Cassava	Recommended Dietary Allowance
Calcium	53.5% 535mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	50.4% 0.45mg	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	11.3% 0.91mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	75.7% 1.74mg	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	36.3% 254mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 405g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Rice Milk VS Cassava per 1 lb

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

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

• 1 pound 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 lb 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 pound of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Unsweetened Rice Milk has 3.1 times more Sugars than Cassava.
• While 1 lb 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 pound 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 pound.