Comparing Nutrients in 14 ounces Oven-heated Frozen Cottage-cut French Fried Potatoes VS Cassava

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Energy	30% 865kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.5g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	33.4% 12.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.58mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	27% 0.35mg	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	17% 67.5μg	26.8% 107μg	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	42% 37.7mg	91% 81.8mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	2.54% 102μg	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	74% 5.9mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	66.3% 1.52mg	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	37% 258mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	5.67% 210g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Cottage-cut French Fried Potatoes VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Cassava:

• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.4 times more Vitamin B1, 2.8 times more Vitamin B3, 6.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Cassava.
• While 14 oz of Raw Cassava contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.2 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Cassava:

• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have 2 times more Copper, 5.5 times more Iron, 2.4 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Sodium and 1.2 times more Zinc than Cassava.
• While 14 oz of Raw Cassava contain 1.3 times more Manganese than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Cassava contain similar levels of Magnesium per 14 ounces.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.4 times more Energy, 29.3 times more Fat, 52.6 times more Saturated Fat, 19.2 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Cassava.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Cassava offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cassava provide inadequate amounts of Omega 6