Comparing Nutrients in 500 calories Brown Rice Flour VS Cassava

Weight per 500 calories

• Brown Rice Flour: 138g
• Cassava: 313g

Brown Rice Flour has 2.3 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Brown Rice Flour or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Cassava	3%	2%	95%

Macro Nutrients

	Brown Rice Flour	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	91% 119g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	7.33% 5.3g	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	16.7% 6.34g	15% 5.63g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.48% 0.11mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	21% 0.28mg	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	5.5% 22μg	21% 84.4μg	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	71.5% 64.4mg	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	5.5% 0.83mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Cassava	Recommended Dietary Allowance
Calcium	1.5% 15mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	35.2% 0.32mg	34.7% 0.31mg	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	34% 2.73mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	172% 77.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.3% 464mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	11.7% 398mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	5.04% 187g	3700g per day for Men 19-50 years

Brown Rice Flour VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brown Rice Flour or Cassava?

Lets compare vitamin content per 500 calories of Brown Rice Flour vs Cassava:

• 500 calories of Brown Rice Flour have 2.2 times more Vitamin B1, 3.3 times more Vitamin B3, 6.5 times more Vitamin B5 and 3.7 times more Vitamin B6 than Cassava.
• While 500 kcal of Raw Cassava contain 1.4 times more Vitamin B2, 3.8 times more Vitamin B9 and more Vitamin C than Brown Rice Flour.
• 500 calories of Brown Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Brown Rice Flour as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Brown Rice Flour vs Cassava:

• 500 calories of Brown Rice Flour have 3.2 times more Iron, 2.4 times more Magnesium, 4.6 times more Manganese, 5.5 times more Phosphorus, 6.1 times more Selenium and 3.2 times more Zinc than Cassava.
• While 500 kcal of Raw Cassava contain 2.1 times more Potassium than Brown Rice Flour.
• Both Brown Rice Flour and Cassava contain similar levels of Copper per 500 calories.
• 500 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Brown Rice Flour as well as Raw Cassava lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brown Rice Flour have 2.3 times more Protein than Cassava.
• Both Brown Rice Flour and Cassava offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Brown Rice Flour as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.