Comparing Nutrients in 100 calories Cassava VS Frozen Cottage-cut French Fried Potatoes

Weight per 100 calories

• Cassava: 62.5g
• Frozen Cottage-cut French Fried Potatoes: 65.4g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cassava or Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Cassava	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	3.9% 3.78g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.96% 1.13g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	2.82% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.16% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.2% 17μg	2.45% 9.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	6.1% 5.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	0.46% 4.58mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	10.2% 0.092mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.1% 0.17mg	8.58% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	2.5% 10.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	6.1% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.4% 17mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	1.72% 0.19mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.2% 43.7g	3700g per day for Men 19-50 years

Cassava VS Frozen Cottage-cut French Fried Potatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Frozen Cottage-cut French Fried Potatoes?

Lets compare vitamin content per 100 calories of Cassava vs Frozen Cottage-cut French Fried Potatoes:

• 100 calories of Cassava have 2 times more Vitamin B2, 1.7 times more Vitamin B9 and 2.3 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• While 100 kcal of Frozen Cottage-cut French Fried Potatoes contain 2.2 times more Vitamin B3, 5.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cassava have insufficient amounts of Vitamin B5
• 100 calories of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cassava vs Frozen Cottage-cut French Fried Potatoes:

• 100 calories of Cassava have 1.3 times more Magnesium and 1.7 times more Manganese than Frozen Cottage-cut French Fried Potatoes.
• While 100 kcal of Frozen Cottage-cut French Fried Potatoes contain 1.5 times more Copper, 4.1 times more Iron, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Cassava.
• Both Raw Cassava as well as Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cassava have 1.5 times more Carbohydrate than Frozen Cottage-cut French Fried Potatoes.
• While 100 kcal of Frozen Cottage-cut French Fried Potatoes contain 21.6 times more Fat, 38.8 times more Saturated Fat, 1.7 times more Fiber and 1.9 times more Protein than Raw Cassava.
• Both Cassava and Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6 in 100 calories.