Comparing Nutrients in 1 kilogram Cassava VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Cassava	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	55% 1600kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	191% 248g	130g per day for Men 19-50 years
Sugars	23.4% 17g	2.76% 2g	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	0% 0g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	47.4% 18g	50% 19g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	137% 1.78mg	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	67.5% 270μg	87.5% 350μg	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	229% 206mg	192% 173mg	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	12.7% 1.9mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	16% 160mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	103% 0.93mg	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	33.8% 2.7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	68.7% 1.58mg	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	38.6% 270mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	16% 597g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen French Fried Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Frozen French Fried Potatoes:

• 1 kg of Unprepared Frozen French Fried Potatoes contains 2.4 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Cassava.
• Both Cassava and Frozen French Fried Potatoes provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per one kilogram.
• Both Raw Cassava as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Frozen French Fried Potatoes:

• 1 kilogram of Cassava has 2.4 times more Manganese than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 2.3 times more Iron, 3.1 times more Phosphorus and 1.5 times more Potassium than Raw Cassava.
• Both Cassava and Frozen French Fried Potatoes contain similar levels of Copper, Magnesium and Zinc per one kilogram.
• Both Raw Cassava as well as Unprepared Frozen French Fried Potatoes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cassava has 1.5 times more Carbohydrate and 8.5 times more Sugars than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 16.6 times more Fat, 12.7 times more Saturated Fat and 1.6 times more Protein than Raw Cassava.
• Both Cassava and Frozen French Fried Potatoes offer comparable quantities of Energy and Fiber per one kilogram.
• Both Raw Cassava as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.