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

Weight per 300 calories

• Cassava: 188g
• Cooked Regular Long-grain White Rice enriched: 231g

Cassava has 1.2 times more energy per 100g than Cooked Regular Long-grain White Rice enriched. It has above average energy density when compared to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Cassava	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.67% 0.65g	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	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.84% 0.14g	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	50% 65g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0.16% 0.12g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.9% 3.38g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Regular Long-grain White Rice enriched	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	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	16.5% 0.21mg	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	33.5% 134μg	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	0.62% 0.092mg	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 Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3% 30mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	17.7% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.37% 95μg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	47.4% 1.1mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.15% 2.3mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.02% 112g	4.27% 158g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cassava have 3 times more Vitamin B2 and more Vitamin C than Cooked Regular Long-grain White Rice enriched.
• While 300 kcal of Cooked Regular Long-grain White Rice enriched contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• 300 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Cassava as well as Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched:

• 300 calories of Cassava have 1.4 times more Magnesium and 6.3 times more Potassium than Cooked Regular Long-grain White Rice enriched.
• While 300 kcal of Cooked Regular Long-grain White Rice enriched contain 5.5 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus, 13.2 times more Selenium and 1.8 times more Zinc than Raw Cassava.
• Both Cassava and Cooked Regular Long-grain White Rice enriched contain similar levels of Copper per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Selenium and Zinc
• 300 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Raw Cassava as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 3.7 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While 300 kcal of Cooked Regular Long-grain White Rice enriched contain 2.4 times more Protein than Raw Cassava.
• Both Cassava and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• 300 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Cassava as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.