Comparing Nutrients in 1 pound UNCLE BEN'S Dry Parboiled Brown Rice VS Cassava

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Cassava	3%	2%	95%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Cassava	Recommended Dietary Allowance
Energy	58% 1678kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.2g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.68g	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	275% 357g	133% 173g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	16% 63.5μg	30.6% 122μg	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	0% 0mg	104% 93mg	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	2.72% 0.41mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Cassava	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	65.8% 5.26mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	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	178% 1247mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	29.2% 993mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of UNCLE BEN'S Dry Parboiled Brown Rice versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice vs Cassava:

• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice has 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 5.8 times more Vitamin B3, 8.4 times more Vitamin B5 and 4.6 times more Vitamin B6 than Cassava.
• While 1 lb of Raw Cassava contains 1.9 times more Vitamin B9 and more Vitamin C than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin C
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for UNCLE BEN'S Dry Parboiled Brown Rice vs Cassava:

• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice has 3.3 times more Copper, 4.3 times more Iron, 4.7 times more Magnesium, 7.7 times more Manganese, 10.2 times more Phosphorus, 36 times more Selenium and 5.8 times more Zinc than Cassava.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Cassava contain similar levels of Potassium per one pound.
• 1 pound of Cassava lack sufficient amounts of Selenium
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Raw Cassava lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice has 2.3 times more Energy, 9.8 times more Fat, 25.3 times more Omega 6, 2.1 times more Carbohydrate, 1.9 times more Fiber and 5.6 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 3.4 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 pound of Cassava provide inadequate amounts of Omega 6
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Raw Cassava provide inadequate amounts of Omega 3 in one pound.