STAPLE:

RDA

Maize / Corn

Rice (white)

Rice (brown)

Wheat

Sorghum

Component/100g

Water (g)

3000

10

12

10

13

9

Energy (kJ)

1528

1528

1549

1369

1419

Protein (g)

50

9.4

7.1

7.9

12.6

11.3

Fat (g)

4.74

0.66

2.92

1.54

3.3

Carbohydrates (g)

130

74

80

77

71

75

Fiber (g)

30

7.3

1.3

3.5

12.2

6.3

Sugar (g)

0.64

0.12

0.85

0.41

0

Calcium (mg)

1000

7

28

23

29

28

Iron (mg)

8

2.71

0.8

1.47

3.19

4.4

Magnesium (mg)

400

127

25

143

126

0

Phosphorus (mg)

700

210

115

333

288

287

Potassium (mg)

4700

287

115

223

363

350

Sodium (mg)

1500

35

5

7

2

6

Zinc (mg)

11

2.21

1.09

2.02

2.65

0

Copper (mg)

0.9

0.31

0.22

0.43

-

Manganese (mg)

2.3

0.49

1.09

3.74

3.99

-

Selenium (μg)

55

15.5

15.1

70.7

0

Vitamin C (mg)

90

0

0

0

0

0

Thiamin (B1)(mg)

1.2

0.39

0.07

0.40

0.30

0.24

Riboflavin (B2)(mg)

1.3

0.20

0.05

0.09

0.12

0.14

Niacin (B3) (mg)

16

3.63

1.6

5.09

5.46

2.93

Pantothenic acid(B5) (mg)

5

0.42

1.01

1.49

0.95

-

Vitamin B6 (mg)

1.3

0.62

0.16

0.51

0.3

-

Folate Total (B9) (μg)

400

19

8

20

38

0

Vitamin A (IU)

5000

214

0

0

9

0

Vitamin E, alpha-tocopherol (mg)

15

0.49

0.11

0.59

1.01

0

Vitamin K1 (μg)

120

0.3

0.1

1.9

1.9

0

Beta-carotene(μg)

10500

97

0

5

0

Lutein+zeaxanthin(μg)

1355

0

220

0

Saturated fatty acids (g)

0.67

0.18

0.58

0.26

0.46

Monounsaturated fatty acids (g)

1.25

0.21

1.05

0.2

0.99