Comparing Nutrients in 1 pound Cassava VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

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

Macro Nutrients

	Cassava	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	25% 726kcal	34% 989kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	55% 17.7g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	119% 154g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	21.5% 8.16g	38% 14.5g	38g per day for Men 19-50 years
Protein	11% 6.17g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	84.8% 1.1mg	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	30.6% 122μg	19.3% 77μg	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	104% 93mg	48% 43mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.9% 116μg	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	15.3% 1.22mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	60% 1.38mg	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	17.5% 122mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	7.3% 271g	6.5% 240g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Cassava has 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.
• While 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 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 Raw Cassava.
• Both Raw Cassava as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Cassava has 1.3 times more Manganese than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 2 times more Copper, 5.5 times more Iron, 2.4 times more Phosphorus, 1.8 times more Potassium and 3.2 times more Sodium than Raw Cassava.
• Both Cassava and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Magnesium and Zinc per one pound.
• Both Raw Cassava as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 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 Raw Cassava.
• Both Cassava and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 6