Comparing Nutrients in 1 pound Cassava VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cassava	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	25% 726kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	266% 346g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	4.13% 3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	43% 16.3g	38g per day for Men 19-50 years
Protein	11% 6.17g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Long-grain Brown Rice	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	26% 104μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	152% 1.37mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	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	202% 1411mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	141% 77.6μg	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	88% 9.66mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.45% 53.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Long-grain Brown Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Long-grain Brown Rice:

• 1 pound of Cassava has more Vitamin C than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 6.2 times more Vitamin B1, 2 times more Vitamin B2, 7.6 times more Vitamin B3, 9.9 times more Vitamin B5, 5.4 times more Vitamin B6 and 3.2 times more Vitamin E than Raw Cassava.
• Both Cassava and Long-grain Brown Rice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E
• 1 pound of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Long-grain Brown Rice:

• 1 lb of Raw Long-grain Brown Rice contains 3 times more Copper, 4.8 times more Iron, 5.5 times more Magnesium, 7.4 times more Manganese, 11.5 times more Phosphorus, 24.4 times more Selenium and 6.3 times more Zinc than Raw Cassava.
• Both Cassava and Long-grain Brown Rice contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 2.6 times more Sugars than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 2.3 times more Energy, 11.4 times more Fat, 1.9 times more Omega 3, 30.3 times more Omega 6, 2 times more Carbohydrate, 2 times more Fiber and 5.5 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6