Comparing Nutrients in 300 calories Cassava VS Cooked parboiled enriched Long-grain White Rice

Weight per 300 calories

• Cassava: 188g
• Cooked parboiled enriched Long-grain White Rice: 244g

Cassava has 1.3 times more energy per 100g than Cooked parboiled enriched Long-grain White Rice. It has above average energy density when compared to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cassava or Cooked parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Cassava	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.6% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	49% 63.5g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0.37% 0.27g	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	0.067% 0.049g	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	% 0.024g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	5.78% 2.2g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.56% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	29.3% 0.38mg	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	12.7% 50.6μg	49.4% 198μg	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	43% 38.6mg	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	2.38% 0.36mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	3% 30mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19% 0.17mg	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	6.33% 0.51mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	5.23% 22mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	37.5% 0.86mg	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	7.23% 50.6mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.33% 4.88mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	3.02% 112g	4.64% 172g	3700g per day for Men 19-50 years

Cassava VS Cooked Parboiled Enriched Long-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Cooked parboiled enriched Long-grain White Rice?

Lets compare vitamin content per 300 calories of Cassava vs Cooked parboiled enriched Long-grain White Rice:

• 300 calories of Cassava have 1.9 times more Vitamin B2 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• While 300 kcal of Cooked parboiled enriched Long-grain White Rice contain 3.2 times more Vitamin B1, 3.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• 300 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Cassava as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Cooked parboiled enriched Long-grain White Rice:

• 300 calories of Cassava have 1.8 times more Magnesium and 3.7 times more Potassium than Cooked parboiled enriched Long-grain White Rice.
• While 300 kcal of Cooked parboiled enriched Long-grain White Rice contain 8.7 times more Iron, 2.6 times more Phosphorus, 17.3 times more Selenium and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Cooked parboiled enriched Long-grain White Rice contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• 300 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Raw Cassava as well as Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.5 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• While 300 kcal of Cooked parboiled enriched Long-grain White Rice contain 2.8 times more Protein than Raw Cassava.
• Both Cassava and Cooked parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Raw Cassava as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.