Comparing Nutrients in 500 calories Cooked Regular Long-grain White Rice enriched VS Cassava

Weight per 500 calories

• Cooked Regular Long-grain White Rice enriched: 385g
• Cassava: 313g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Regular Long-grain White Rice enriched or Cassava?

Macros Ratio

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

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	83.3% 108g	91% 119g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	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	4.05% 1.54g	15% 5.63g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	55.8% 223μg	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	1.03% 0.15mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Cassava	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	3.95% 158μg	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	57.7% 4.6mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	52% 1.2mg	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	23.6% 165mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.85mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	7.1% 263g	5.04% 187g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice Enriched VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Regular Long-grain White Rice enriched or Cassava?

Lets compare vitamin content per 500 calories of Cooked Regular Long-grain White Rice enriched vs Cassava:

• 500 calories of Cooked Regular Long-grain White Rice enriched have 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 Cassava.
• While 500 kcal of Raw Cassava contain 3 times more Vitamin B2 and more Vitamin C than Cooked Regular Long-grain White Rice enriched.
• 500 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Regular Long-grain White Rice enriched vs Cassava:

• 500 calories of Cooked Regular Long-grain White Rice enriched have 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 Cassava.
• While 500 kcal of Raw Cassava contain 1.4 times more Magnesium and 6.3 times more Potassium than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cassava contain similar levels of Copper per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• 500 calories of Cassava lack sufficient amounts of Selenium and Zinc
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Cassava lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Regular Long-grain White Rice enriched have 2.4 times more Protein than Cassava.
• While 500 kcal of Raw Cassava contain 3.7 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.