STAPLE: |
RDA |
Maize / Corn |
Rice (white) |
|||||
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 |
||||
0.67 |
0.18 |
0.58 |
0.26 |
0.46 |
||||
1.25 |
0.21 |
1.05 |
0.2 |
0.99 |