Comparing Nutrients in 1 kilogram Oven-heated Frozen Potato Puffs VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Cassava	3%	2%	95%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Cassava	Recommended Dietary Allowance
Energy	66.2% 1920kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	93% 91g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	51.8% 16.6g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	293% 381g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	23.4% 17g	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	0% 0g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	38% 21.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	67.7% 0.88mg	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	57.5% 230μg	67.5% 270μg	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	44.4% 40mg	229% 206mg	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	17.3% 2.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Cassava	Recommended Dietary Allowance
Calcium	14% 140mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	1.58% 63μg	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	72.5% 5.8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	167% 3.84mg	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	120% 840mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	16% 597g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Potato Puffs VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Potato Puffs versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Potato Puffs vs Cassava:

• 1 kilogram of Oven-heated Frozen Potato Puffs has 1.7 times more Vitamin B3, 3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.2 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Cassava provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cassava have insufficient amounts of Vitamin K
• Both Oven-heated Frozen Potato Puffs as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Potato Puffs vs Cassava:

• 1 kilogram of Oven-heated Frozen Potato Puffs has 2.1 times more Iron, 3.1 times more Phosphorus and 33.1 times more Sodium than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Copper and 3 times more Manganese than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Cassava contain similar levels of Magnesium, Potassium and Zinc per one kilogram.
• Both Oven-heated Frozen Potato Puffs as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Potato Puffs has 32.3 times more Fat, 22.4 times more Saturated Fat, 12.1 times more Omega 3, 67 times more Omega 6 and 1.6 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Carbohydrate and 6.3 times more Sugars than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Cassava offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6