Comparing Nutrients in 300 calories Cassava VS Oven-heated Frozen French Fries

Weight per 300 calories

• Cassava: 188g
• Oven-heated Frozen French Fries: 179g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cassava or Oven-heated Frozen French Fries?

Macros Ratio

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

Macro Nutrients

	Cassava	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	9.6% 9.32g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.74% 1.84g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.93% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0.69% 0.5g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	12.2% 4.64g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	8.5% 4.75g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	4.26% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	25.3% 0.33mg	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	12.7% 50.6μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43% 38.6mg	26.4% 23.8mg	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	2.38% 0.36mg	1.3% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	3.72% 4.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	3% 30mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	26.8% 0.24mg	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	6.33% 0.51mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	16.3% 0.38mg	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	7.23% 50.6mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	23.7% 805mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	0.65% 0.36μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	6.17% 0.68mg	11mg per day for Men 19-50 years
Water	3.02% 112g	2.97% 110g	3700g per day for Men 19-50 years

Cassava VS Oven-heated Frozen French Fries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cassava or Oven-heated Frozen French Fries?

Lets compare vitamin content per 300 calories of Cassava vs Oven-heated Frozen French Fries:

• 300 calories of Cassava have 1.6 times more Vitamin B2 and 1.6 times more Vitamin C than Oven-heated Frozen French Fries.
• While 300 kcal of Oven-heated Frozen French Fried Potatoes contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B3, 4.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cassava have insufficient amounts of Vitamin B5
• 300 calories of Oven-heated Frozen French Fries have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cassava vs Oven-heated Frozen French Fries:

• 300 calories of Cassava have 1.9 times more Manganese than Oven-heated Frozen French Fries.
• While 300 kcal of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Copper, 2.6 times more Iron, 3.4 times more Phosphorus and 1.6 times more Potassium than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries contain similar levels of Magnesium per 300 calories.
• 300 calories of Cassava lack sufficient amounts of Zinc
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cassava have 1.4 times more Carbohydrate than Oven-heated Frozen French Fries.
• While 300 kcal of Oven-heated Frozen French Fried Potatoes contain 17.8 times more Fat, 1.4 times more Fiber and 1.9 times more Protein than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.