Comparing Nutrients in 14 ounces Cassava VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Cassava	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	22% 635kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	104% 135g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	6.35% 4.6g	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	2.46% 1.8g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cassava	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	111% 1.44mg	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	26.8% 107μg	NA	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	91% 81.8mg	12% 10.7mg	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	5.03% 0.75mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	47% 0.42mg	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	13.4% 1.07mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	39% 0.89mg	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	15.3% 107mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	6.4% 237g	5.42% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Pan-fried Refrigerated Hash Brown Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cassava vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Cassava have 3.2 times more Vitamin B1 and 7.6 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 3.7 times more Vitamin B3, 6.9 times more Vitamin B5, 4.1 times more Vitamin B6, 8.8 times more Vitamin E and 10.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cassava vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Cassava have 1.7 times more Manganese than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.7 times more Iron, 1.5 times more Magnesium, 4.5 times more Phosphorus, 2.6 times more Potassium, 5.5 times more Sodium and 1.9 times more Zinc than Raw Cassava.
• Both Cassava and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Copper per 14 ounces.
• Both Raw Cassava as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cassava have 1.5 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.5 times more Energy, 36.8 times more Fat, 10.9 times more Saturated Fat, 46.3 times more Omega 3, 64.4 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Raw Cassava.
• Both Cassava and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6