Comparing Nutrients in 7 ounces Cassava VS Brown Rice Flour

Macros Ratio

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

Macro Nutrients

	Cassava	Brown Rice Flour	Recommended Dietary Allowance
Energy	11% 318kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	117% 152g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.8% 1.3g	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	9.4% 3.57g	24% 9.13g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Cassava	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	78.6% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	112% 1.46mg	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	13.4% 53.6μg	7.94% 31.8μg	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	45.4% 41mg	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	2.5% 0.38mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Brown Rice Flour	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	50.7% 0.46mg	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	6.7% 0.54mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	346% 7.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	248% 112μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.64% 23.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Brown Rice Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Brown Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Brown Rice Flour:

• 7 ounces of Cassava have 1.7 times more Vitamin B9 and more Vitamin C than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 7.4 times more Vitamin B3, 14.9 times more Vitamin B5, 8.4 times more Vitamin B6 and 3.2 times more Vitamin E than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• 7 ounces of Brown Rice Flour have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Brown Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Brown Rice Flour:

• 7 oz of Brown Rice Flour contain 2.3 times more Copper, 7.3 times more Iron, 5.3 times more Magnesium, 10.5 times more Manganese, 12.5 times more Phosphorus, 13.8 times more Selenium and 7.2 times more Zinc than Raw Cassava.
• Both Cassava and Brown Rice Flour contain similar levels of Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Selenium
• Both Raw Cassava as well as Brown Rice Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.6 times more Sugars than Brown Rice Flour.
• While 7 oz of Brown Rice Flour contain 2.3 times more Energy, 9.9 times more Fat, 2.5 times more Omega 3, 29.8 times more Omega 6, 2 times more Carbohydrate, 2.6 times more Fiber and 5.3 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6