Comparing Nutrients in 100 grams Cassava VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cassava	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	5.5% 160kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.75% 0.13g	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	61% 79.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.43% 1.36g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	11% 0.15mg	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	2.25% 9μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	12.2% 0.11mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	48% 1.1mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Raw Medium-grain White Rice per 100 g

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

Lets compare vitamin content per 100 grams of Cassava vs Raw Medium-grain White Rice:

• 100 grams of Cassava have 1.2 times more Vitamin B1, 3 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• While 100 g of Raw Medium-grain White Rice contain 1.9 times more Vitamin B3, 12.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Raw Medium-grain White Rice provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cassava vs Raw Medium-grain White Rice:

• 100 grams of Cassava have 3.2 times more Potassium than Raw Medium-grain White Rice.
• While 100 g of Raw Medium-grain White Rice contain 3 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 4 times more Phosphorus and 3.4 times more Zinc than Raw Cassava.
• Both Cassava and Raw Medium-grain White Rice contain similar levels of Copper per 100 grams.
• Both Raw Cassava as well as Raw Medium-grain White Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Medium-grain White Rice contain 2.3 times more Energy, 2.1 times more Carbohydrate and 4.9 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.