Comparing Nutrients in 1 pound Cassava VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Cassava	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	25% 726kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	287% 373g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	0.31% 0.23g	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	0.13% 0.091g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11% 6.17g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Cassava	Dry instant Long-grain White Rice, enriched	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	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	42.6% 0.55mg	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	312% 1247μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	89.2% 0.8mg	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	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	194% 4.47mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Dry instant Long-grain White Rice, enriched per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Cassava has 1.7 times more Vitamin B2 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 10.6 times more Vitamin B1, 8.2 times more Vitamin B3, 4 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.2 times more Vitamin B9 than Raw Cassava.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Cassava has 1.5 times more Magnesium and 10 times more Potassium than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 1.4 times more Calcium, 1.8 times more Copper, 23.3 times more Iron, 2.6 times more Manganese, 4.4 times more Phosphorus, 53.1 times more Selenium and 4.2 times more Zinc than Raw Cassava.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 34 times more Sugars than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 2.4 times more Energy, 2.2 times more Carbohydrate and 5.8 times more Protein than Raw Cassava.
• Both Cassava and Dry instant Long-grain White Rice, enriched offer comparable quantities of Fiber per one pound.
• Both Raw Cassava as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in one pound.