Comparing Nutrients in 1 pound Cassava VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Cassava	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	25% 726kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	279% 363g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	0.75% 0.54g	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	% 0.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	11% 6.17g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Enriched Regular Long-grain White 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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	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	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	111% 1mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	215% 4.94mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	125% 68.5μg	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	45% 4.94mg	11mg per day for Men 19-50 years
Water	7.3% 271g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Enriched Regular Long-grain White Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Enriched Regular Long-grain White Rice:

• 1 pound of Cassava has more Vitamin C than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 6.6 times more Vitamin B1, 4.9 times more Vitamin B3, 9.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 8.6 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice:

• 1 pound of Cassava has 2.4 times more Potassium than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 1.8 times more Calcium, 2.2 times more Copper, 16 times more Iron, 2.8 times more Manganese, 4.3 times more Phosphorus, 21.6 times more Selenium and 3.2 times more Zinc than Raw Cassava.
• Both Cassava and Enriched Regular Long-grain White Rice contain similar levels of Magnesium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 14.2 times more Sugars and 1.4 times more Fiber than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 2.3 times more Energy, 2.1 times more Carbohydrate and 5.2 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.