Comparing Nutrients in 5 ounces Pan Fried Frozen Hash Brown Potatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Cassava	3%	2%	95%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Cassava	Recommended Dietary Allowance
Energy	10.7% 310kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.3g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	41.5% 54g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	3.32% 2.4g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.7% 3.76g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	9.6% 0.12mg	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	5.67% 22.7μg	9.57% 38.3μg	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	10.6% 9.5mg	32.4% 29mg	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	20.7% 3.1mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.4% 25.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Cassava	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	15.7% 0.14mg	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	9.57% 0.77mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	23.7% 0.54mg	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	16% 112mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.14% 79.3g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Pan Fried Frozen Hash Brown Potatoes versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pan Fried Frozen Hash Brown Potatoes vs Cassava:

• 5 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 5.4 times more Vitamin B5, 2.7 times more Vitamin B6, 11.5 times more Vitamin E and 9.5 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 3.1 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 5 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pan Fried Frozen Hash Brown Potatoes vs Cassava:

• 5 ounces of Pan Fried Frozen Hash Brown Potatoes have 2 times more Iron, 1.3 times more Magnesium, 2.9 times more Phosphorus and 1.8 times more Potassium than Cassava.
• While 5 oz of Raw Cassava contain 2.1 times more Manganese than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Cassava contain similar levels of Copper and Zinc per five ounces.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.4 times more Energy, 41.4 times more Fat, 12.6 times more Saturated Fat, 26.2 times more Omega 3, 72.4 times more Omega 6, 1.8 times more Fiber and 1.9 times more Protein than Cassava.
• While 5 oz of Raw Cassava contain 1.3 times more Carbohydrate and 6.3 times more Sugars than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6