Comparing Nutrients in 1 kilogram Oven-heated Frozen French Fries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Cassava	3%	2%	95%

Macro Nutrients

	Oven-heated Frozen French Fries	Cassava	Recommended Dietary Allowance
Energy	58% 1680kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	221% 287g	293% 381g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Cassava	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	70% 280μg	67.5% 270μg	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	148% 133mg	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	7.33% 1.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Cassava	Recommended Dietary Allowance
Calcium	12% 120mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	111% 1mg	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	93% 7.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	139% 970mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	16.6% 615g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen French Fries 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 French Fries vs Cassava:

• 1 kilogram of Oven-heated Frozen French Fries has 1.5 times more Vitamin B1, 2.6 times more Vitamin B3, 4.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Vitamin B2 and 1.5 times more Vitamin C than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries 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 French Fried Potatoes as well as Raw Cassava have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen French Fries vs Cassava:

• 1 kilogram of Oven-heated Frozen French Fries has 1.4 times more Copper, 2.7 times more Iron, 1.2 times more Magnesium, 3.6 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Sodium than Cassava.
• While 1 kg of Raw Cassava contains 1.8 times more Manganese than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Cassava contain similar levels of Zinc per one kilogram.
• Both Oven-heated Frozen French Fried Potatoes 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 French Fries has 18.6 times more Fat, 13.9 times more Saturated Fat, 1.4 times more Fiber and 2 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Carbohydrate and 6.1 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Cassava offer comparable quantities of Energy per one kilogram.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.