Comparing Nutrients in 100 grams Cassava VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Cassava	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	5.5% 160kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.39% 0.066g	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	16.2% 21g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.069% 0.05g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Glutinous White Rice	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	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	4.3% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	2% 0.026mg	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	0.25% 1μg	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	0.27% 0.04mg	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	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	5.44% 0.049mg	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	1.75% 0.14mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	11.4% 0.26mg	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	1.14% 8mg	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	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.33% 5mg	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	2.07% 76.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Glutinous White Rice per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Cooked Glutinous White Rice:

• 100 grams of Cassava have 4.4 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• While 100 g of Cooked Glutinous White Rice contain 2 times more Vitamin B5 than Raw Cassava.
• 100 grams of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Cassava as well as Cooked Glutinous White Rice 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 Cooked Glutinous White Rice:

• 100 grams of Cassava have 2 times more Copper, 1.9 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 3.4 times more Phosphorus and 27.1 times more Potassium than Cooked Glutinous White Rice.
• While 100 g of Cooked Glutinous White Rice contain 8 times more Selenium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Cooked Glutinous White Rice contain similar levels of Zinc per 100 grams.
• 100 grams of Cassava lack sufficient amounts of Selenium
• 100 grams of Cooked Glutinous White Rice lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Raw Cassava as well as Cooked Glutinous White Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.6 times more Energy, 1.8 times more Carbohydrate, 34 times more Sugars and 1.8 times more Fiber than Cooked Glutinous White Rice.
• While 100 g of Cooked Glutinous White Rice contain 1.5 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.