Comparing Nutrients in 14 ounces Frozen Cross Cut French Fried Potatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen Cross Cut French Fried Potatoes	6%	47%	47%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen Cross Cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Energy	25.6% 742kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	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	NA	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	70% 91g	116% 151g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	24% 9.13g	19% 7.14g	38g per day for Men 19-50 years
Protein	19% 10.7g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Cross Cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	91% 81.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen Cross Cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	NA	44% 0.4mg	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	43% 3.45mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	NA	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	NA	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.7% 248g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cross Cut French Fried Potatoes VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Cross 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 Frozen Cross Cut French Fried Potatoes vs Cassava:

• 14 oz of Raw Cassava contain 3.6 times more Vitamin C than Frozen Cross Cut French Fried Potatoes, Unprepared.

Comparing minerals per 14 ounces for Frozen Cross Cut French Fried Potatoes vs Cassava:

• 14 ounces of Frozen Cross Cut French Fried Potatoes have 3.2 times more Iron and 28.1 times more Sodium than Cassava.
• Both Frozen Cross Cut French Fried Potatoes and Cassava contain similar levels of Potassium per 14 ounces.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared as well as Raw Cassava lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Cross Cut French Fried Potatoes have 35.7 times more Fat, 35 times more Saturated Fat, 1.3 times more Fiber and 2 times more Protein than Cassava.
• While 14 oz of Raw Cassava contain 1.7 times more Carbohydrate and 3.5 times more Sugars than Frozen Cross Cut French Fried Potatoes, Unprepared.
• Both Frozen Cross Cut French Fried Potatoes and Cassava offer comparable quantities of Energy per 14 ounces.