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Nutrient content of major staple foods per 100g portion[1]
Nutrient Component:
Maize / Corn[A] Rice (white) [B] Rice (brown) [I] Wheat [C] Potato [D] Cassava [E] Soybean (Green)[F] Sweet potato [G] Yam [Y] Sorghum [H] Plantain [Z] RDA
Water (g)
10
12
10
13
79 60
68
77
70
9
65
3000
Energy (kJ)
1528
1528
1549 1369
322
670
615
360
494
1419
511
2000–2500
Protein (g)9.4
7.1
7.9
12.6
2.0
1.4
13.0 1.6
1.5
11.3
1.3
50
Fat (g)4.74
0.66
2.92
1.54
0.09
0.28
6.8 0.05
0.17
3.3
0.37
Carbohydrates (g)74
80 77
71
17
38
11
20
28
75
32
130
Fiber (g)7.3
1.3
3.5
12.2 2.2
1.8
4.2
3
4.1
6.3
2.3
30
Sugar (g)0.64
0.12
0.85
0.41
0.78
1.7
0
4.18
0.5
0
15
Calcium (mg)7
28
23
29
12
16
197 30
17
28
3
1000
Iron (mg)2.71
0.8
1.47
3.19
0.78
0.27
3.55
0.61
0.54
4.4 0.6
8
Magnesium (mg)127
25
143 126
23
21
65
25
21
0
37
400
Phosphorus (mg)210
115
333 288
57
27
194
47
55
287
34
700
Potassium (mg)287
115
223
363
421
271
620
337
816 350
499
4700
Sodium (mg)35
5
7
2
6
14
15
55 9
6
4
1500
Zinc (mg)2.21
1.09
2.02
2.65 0.29
0.34
0.99
0.3
0.24
0
0.14
11
Copper (mg)0.31
0.22
0.43 0.11
0.10
0.13
0.15
0.18
-
0.08
0.9
Manganese (mg)0.49
1.09
3.74
3.99 0.15
0.38
0.55
0.26
0.40
-
-
2.3
Selenium (μg)15.5
15.1
70.7 0.3
0.7
1.5
0.6
0.7
0
1.5
55
Vitamin C (mg)0
0
0
0
19.7
20.6
29 2.4
17.1
0
18.4
90
Thiamin (B1)(mg)0.39
0.07
0.40
0.30
0.08
0.09
0.44 0.08
0.11
0.24
0.05
1.2
Riboflavin (B2)(mg)0.20 0.05
0.09
0.12
0.03
0.05
0.18
0.06
0.03
0.14
0.05
1.3
Niacin (B3) (mg)3.63
1.6
5.09
5.46 1.05
0.85
1.65
0.56
0.55
2.93
0.69
16
Pantothenic acid (B5) (mg)0.42
1.01
1.49 0.95
0.30
0.11
0.15
0.80
0.31
-
0.26
5
Vitamin B6 (mg)0.62 0.16
0.51
0.3
0.30
0.09
0.07
0.21
0.29
-
0.30
1.3
Folate Total (B9) (μg)19
8
20
38
16
27
165 11
23
0
22
400
Vitamin A (IU)214
0
0
9
2
13
180
14187 138
0
1127
5000
Vitamin E , alpha-tocopherol (mg)0.49
0.11
0.59
1.01 0.01
0.19
0
0.26
0.39
0
0.14
15
Vitamin K1 (μg)0.3
0.1
1.9
1.9
1.9
1.9
0
1.8
2.6 0
0.7
120
Beta-carotene (μg)97
0
5
1
8
0
8509 83
0
457
10500
Lutein +zeaxanthin (μg)1355 0
220
8
0
0
0
0
0
30
Saturated fatty acids (g)0.67
0.18
0.58
0.26
0.03
0.07
0.79 0.02
0.04
0.46
0.14
Monounsaturated fatty acids (g)1.25
0.21
1.05
0.2
0.00
0.08
1.28 0.00
0.01
0.99
0.03
Polyunsaturated fatty acids (g)2.16
0.18
1.04
0.63
0.04
0.05
3.20 0.01
0.08
1.37
0.07
A
B
C
D
E
F
G
H
Y
Z
I
