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Nutrient content of 10 major staple foods per 100 g dry weight,[1]
Staple Maize (corn)[A] Rice, white[B] Wheat[C] Potatoes[D] Cassava[E] Soybeans, green[F] Sweet potatoes[G] Yams[Y] Sorghum[H] Plantain[Z] RDA
Water content (%) 10 12 13 79 60 68 77 70 9 65
Raw grams per 100g dry weight 111 114 115 476 250 313 435 333 110 286
Nutrient
Energy (kJ) 1698 1736 1574 1533 1675 1922 1565 1647 1559 1460 8,368–10,460
Protein (g) 10.4 8.1 14.5 9.5 3.5 40.6 7.0 5.0 12.4 3.7 50
Fat (g) 5.3 0.8 1.8 0.4 0.7 21.6 0.2 0.6 3.6 1.1 44–77
Carbohydrates (g) 82 91 82 81 95 34 87 93 82 91 130
Fiber (g) 8.1 1.5 14.0 10.5 4.5 13.1 13.0 13.7 6.9 6.6 30
Sugar (g) 0.7 0.1 0.5 3.7 4.3 0.0 18.2 1.7 0.0 42.9 minimal
Minerals [A] [B] [C] [D] [E] [F] [G] [Y] [H] [Z] RDA
Calcium (mg) 8 32 33 57 40 616 130 57 31 9 1,000
Iron (mg) 3.01 0.91 3.67 3.71 0.68 11.09 2.65 1.80 4.84 1.71 8
Magnesium (mg) 141 28 145 110 53 203 109 70 0 106 400
Phosphorus (mg) 233 131 331 271 68 606 204 183 315 97 700
Potassium (mg) 319 131 417 2005 678 1938 1465 2720 385 1426 4700
Sodium (mg) 39 6 2 29 35 47 239 30 7 11 1,500
Zinc (mg) 2.46 1.24 3.05 1.38 0.85 3.09 1.30 0.80 0.00 0.40 11
Copper (mg) 0.34 0.25 0.49 0.52 0.25 0.41 0.65 0.60 - 0.23 0.9
Manganese (mg) 0.54 1.24 4.59 0.71 0.95 1.72 1.13 1.33 - - 2.3
Selenium (μg) 17.2 17.2 81.3 1.4 1.8 4.7 2.6 2.3 0.0 4.3 55
Vitamins [A] [B] [C] [D] [E] [F] [G] [Y] [H] [Z] RDA
Vitamin C (mg) 0.0 0.0 0.0 93.8 51.5 90.6 10.4 57.0 0.0 52.6 90
Thiamin (B1) (mg) 0.43 0.08 0.34 0.38 0.23 1.38 0.35 0.37 0.26 0.14 1.2
Riboflavin (B2) (mg) 0.22 0.06 0.14 0.14 0.13 0.56 0.26 0.10 0.15 0.14 1.3
Niacin (B3) (mg) 4.03 1.82 6.28 5.00 2.13 5.16 2.43 1.83 3.22 1.97 16
Pantothenic acid (B5) (mg) 0.47 1.15 1.09 1.43 0.28 0.47 3.48 1.03 - 0.74 5
Vitamin B6 (mg) 0.69 0.18 0.34 1.43 0.23 0.22 0.91 0.97 - 0.86 1.3
Folate Total (B9) (μg) 21 9 44 76 68 516 48 77 0 63 400
Vitamin A (IU) 238 0 10 10 33 563 4178 460 0 3220 5000
Vitamin E, alpha-tocopherol (mg) 0.54 0.13 1.16 0.05 0.48 0.00 1.13 1.30 0.00 0.40 15
Vitamin K1 (μg) 0.3 0.1 2.2 9.0 4.8 0.0 7.8 8.7 0.0 2.0 120
Beta-carotene (μg) 108 0 6 5 20 0 36996 277 0 1306 10500
Lutein+zeaxanthin (μg) 1506 0 253 38 0 0 0 0 0 86 6000
Fats [A] [B] [C] [D] [E] [F] [G] [Y] [H] [Z] RDA
Saturated fatty acids (g) 0.74 0.20 0.30 0.14 0.18 2.47 0.09 0.13 0.51 0.40 minimal
Monounsaturated fatty acids (g) 1.39 0.24 0.23 0.00 0.20 4.00 0.00 0.03 1.09 0.09 22–55
Polyunsaturated fatty acids (g) 2.40 0.20 0.72 0.19 0.13 10.00 0.04 0.27 1.51 0.20 13–19
[A] [B] [C] [D] [E] [F] [G] [Y] [H] [Z] RDA
  1. ^ "Nutrient data laboratory". United States Department of Agriculture. Retrieved August 10, 2016.

A raw yellow dent corn
B raw unenriched long-grain white rice
C raw 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
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