Comparing Nutrients in 500 calories Oven-heated Frozen Cottage-cut French Fried Potatoes VS Cassava

Weight per 500 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g
• Cassava: 313g

Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.4 times more energy per 100g than Cassava. It has above average energy density when compared to other foods. Raw Cassava having above average energy density.

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Cottage-cut French Fried Potatoes or Cassava?

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	28% 8.93g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	7.33% 5.3g	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	19.3% 7.34g	15% 5.63g	38g per day for Men 19-50 years
Protein	14% 7.9g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.47% 0.071mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	21% 0.28mg	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	9.75% 39μg	21% 84.4μg	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	24.2% 21.8mg	71.5% 64.4mg	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	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Cassava	Recommended Dietary Allowance
Calcium	2.3% 23mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	1.47% 58.7μg	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	42.7% 3.4mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	52% 1.2mg	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	21.3% 149mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	1.67% 0.92μg	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.28% 121g	5.04% 187g	3700g per day for Men 19-50 years

Oven-heated Frozen Cottage-cut French Fried Potatoes VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oven-heated Frozen Cottage-cut French Fried Potatoes or Cassava?

Lets compare vitamin content per 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Cassava:

• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.1 times more Vitamin B3, 4.7 times more Vitamin B5 and 2 times more Vitamin B6 than Cassava.
• While 500 kcal of Raw Cassava contain 2.1 times more Vitamin B2, 2.2 times more Vitamin B9 and 3 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Cassava provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Cassava:

• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.5 times more Copper, 4.1 times more Iron, 1.8 times more Phosphorus and 1.3 times more Potassium than Cassava.
• While 500 kcal of Raw Cassava contain 1.3 times more Magnesium and 1.7 times more Manganese than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 21.5 times more Fat, 38.6 times more Saturated Fat, 1.3 times more Fiber and 1.9 times more Protein than Cassava.
• While 500 kcal of Raw Cassava contain 1.5 times more Carbohydrate than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Cassava offer comparable quantities of Energy per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Cassava provide inadequate amounts of Omega 6 in 500 calories.