Comparing Nutrients in 1 pound Cassava VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Rice Bran	12%	43%	45%

Macro Nutrients

	Cassava	Rice Bran	Recommended Dietary Allowance
Energy	25% 726kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	97% 95g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	59% 19g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	89.6% 1.43g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	191% 32.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	173% 225g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	5.63% 4.1g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	251% 95g	38g per day for Men 19-50 years
Protein	11% 6.17g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Rice Bran	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	1041% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	964% 154mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	670% 33.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	1420% 18.5mg	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	30.6% 122μg	71.4% 286μg	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	104% 93mg	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	5.75% 0.86mg	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Rice Bran	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	367% 3.3mg	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	15.3% 1.22mg	1051% 84mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	843% 3543mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	2802% 64.5mg	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	17.5% 122mg	1087% 7607mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	198% 6736mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	129% 70.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	249% 27.4mg	11mg per day for Men 19-50 years
Water	7.3% 271g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Rice Bran per 1 lb

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

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

• 1 pound of Cassava has more Vitamin C than Rice Bran.
• While 1 lb of Crude Rice Bran contains 31.6 times more Vitamin B1, 5.9 times more Vitamin B2, 39.8 times more Vitamin B3, 69.1 times more Vitamin B5, 46.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 25.9 times more Vitamin E than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E
• 1 pound of Rice Bran have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Rice Bran:

• 1 lb of Crude Rice Bran contains 3.6 times more Calcium, 7.3 times more Copper, 68.7 times more Iron, 37.2 times more Magnesium, 37 times more Manganese, 62.1 times more Phosphorus, 5.5 times more Potassium, 22.3 times more Selenium and 17.8 times more Zinc than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 1.9 times more Sugars than Rice Bran.
• While 1 lb of Crude Rice Bran contains 2 times more Energy, 74.5 times more Fat, 56.4 times more Saturated Fat, 18.6 times more Omega 3, 223.2 times more Omega 6, 1.3 times more Carbohydrate, 11.7 times more Fiber and 9.8 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6