Comparing Nutrients in 1 pound Pan-fried Refrigerated Hash Brown Potatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Cassava	3%	2%	95%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Cassava	Recommended Dietary Allowance
Energy	38% 1098kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	133% 173g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	10.6% 7.7g	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	2.8% 2.04g	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	% 2.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	30.7% 0.4mg	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	30.6% 122μg	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	13.6% 12.2mg	104% 93mg	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	51% 7.62mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Cassava	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	50.4% 0.45mg	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	42% 3.36mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	75.7% 1.74mg	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	79% 553mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	6.2% 229g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Cassava per 1 lb

Compare the macro and micronutrient content in 1 lb of Pan-fried Refrigerated Hash Brown Potatoes versus 1 lb of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pan-fried Refrigerated Hash Brown Potatoes vs Cassava:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 3.7 times more Vitamin B3, 6.9 times more Vitamin B5, 4.1 times more Vitamin B6, 8.8 times more Vitamin E and 10.3 times more Vitamin K than Cassava.
• While 1 lb of Raw Cassava contains 3.2 times more Vitamin B1 and 7.6 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Cassava provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pan-fried Refrigerated Hash Brown Potatoes vs Cassava:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 2.7 times more Iron, 1.5 times more Magnesium, 4.5 times more Phosphorus, 2.6 times more Potassium, 5.5 times more Sodium and 1.9 times more Zinc than Cassava.
• While 1 lb of Raw Cassava contains 1.7 times more Manganese than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Cassava contain similar levels of Copper per one pound.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Cassava lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 1.5 times more Energy, 36.8 times more Fat, 10.9 times more Saturated Fat, 46.3 times more Omega 3, 64.4 times more Omega 6, 2 times more Fiber and 2.4 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 1.5 times more Sugars than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Cassava offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cassava provide inadequate amounts of Omega 3 and Omega 6