Comparing Nutrients in 100 grams Cassava VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Cassava	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	66.2% 86g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0% 0g	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	4.74% 1.8g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0.29% 0.16g	56g per day for Men 19-50 years

Vitamins

	Cassava	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	3.85% 0.05mg	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	6.75% 27μg	0.5% 2μg	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	23% 20.6mg	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	1.27% 0.19mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	9% 0.081mg	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	3.38% 0.27mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	4.35% 0.1mg	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	3.86% 27mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.36% 13.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Long Rice Chinese Noodles per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Long Rice Chinese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Long Rice Chinese Noodles:

• 100 grams of Cassava have more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin C than Long Rice Chinese Noodles.
• While 100 g of Long Rice Chinese Noodles, dehydrated contain 1.7 times more Vitamin B1 than Raw Cassava.
• 100 grams of Long Rice Chinese Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cassava vs Long Rice Chinese Noodles:

• 100 grams of Cassava have 1.2 times more Copper, 7 times more Magnesium, 3.8 times more Manganese and 27.1 times more Potassium than Long Rice Chinese Noodles.
• While 100 g of Long Rice Chinese Noodles, dehydrated contain 1.6 times more Calcium, 8 times more Iron and 11.3 times more Selenium than Raw Cassava.
• Both Cassava and Long Rice Chinese Noodles contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Calcium and Selenium
• 100 grams of Long Rice Chinese Noodles lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have more Sugars, 3.6 times more Fiber and 8.5 times more Protein than Long Rice Chinese Noodles.
• While 100 g of Long Rice Chinese Noodles, dehydrated contain 2.2 times more Energy and 2.3 times more Carbohydrate than Raw Cassava.
• 100 grams of Long Rice Chinese Noodles provide inadequate amounts of Fiber and Protein
• Both Raw Cassava as well as Long Rice Chinese Noodles, dehydrated provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.