Template:Comparison of major staple foods

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Nutrient content of major staple foods per 100 g 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 8368–10,460
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 10,500
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
  1. ↑ "Nutrient data laboratory". United States Department of Agriculture. Retrieved August 10, 2016.
A yellow corn B raw unenriched long-grain white rice
C hard red winter wheat D raw potato with flesh and skin
E raw cassava F raw green soybeans
G raw sweet potato H raw sorghum
Y raw yam Z raw plantains
I raw long-grain brown rice
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