Comparing Nutrients in 5 ounces Cassava VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cassava	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	7.82% 227kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	28% 36.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.47% 0.34g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	13.4% 0.17mg	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	9.57% 38.3μg	3.2% 12.8μg	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	32.4% 29mg	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	1.8% 0.27mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	16.7% 0.15mg	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	4.8% 0.38mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	60% 1.4mg	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	5.47% 38.3mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Long-grain Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cassava versus 5 oz of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cassava vs Cooked Long-grain Brown Rice:

• 5 ounces of Cassava have 3 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• While 5 oz of Cooked Long-grain Brown Rice contain 2 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Cassava.
• 5 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cassava vs Cooked Long-grain Brown Rice:

• 5 ounces of Cassava have 3.2 times more Potassium than Cooked Long-grain Brown Rice.
• While 5 oz of Cooked Long-grain Brown Rice contain 2.1 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 3.8 times more Phosphorus, 8.3 times more Selenium and 2.1 times more Zinc than Raw Cassava.
• Both Cassava and Cooked Long-grain Brown Rice contain similar levels of Copper per five ounces.
• 5 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cassava have 1.3 times more Energy, 1.5 times more Carbohydrate and 7.1 times more Sugars than Cooked Long-grain Brown Rice.
• While 5 oz of Cooked Long-grain Brown Rice contain 11.1 times more Omega 6 and 2 times more Protein than Raw Cassava.
• Both Cassava and Cooked Long-grain Brown Rice offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 6
• Both Raw Cassava as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in five ounces.