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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Cassava	Cooked Short-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	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.56% 0.095g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.55% 2.55g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Short-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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	10.5% 0.14mg	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	34% 136μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3% 30mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	18.5% 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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	36% 0.82mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	1.76% 60mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8.4% 0.92mg	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 Short-grain White Rice Enriched Nutrients Per 300 Kcal

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

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

• 300 calories of Cassava have 2.4 times more Vitamin B2, 1.2 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 2.3 times more Vitamin B1, 2.2 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• 300 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Cassava as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cassava have 2.1 times more Magnesium and 8.5 times more Potassium than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 6.7 times more Iron, 1.5 times more Phosphorus, 13.2 times more Selenium and 1.4 times more Zinc than Raw Cassava.
• Both Cassava and Cooked Short-grain White Rice enriched 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 Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Raw Cassava as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Short-grain White Rice enriched contain 2.1 times more Protein than Raw Cassava.
• Both Cassava and Cooked Short-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.