Comparing Nutrients in 7 ounces Cassava VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Cassava	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	11% 318kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	38% 49.2g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.77% 0.56g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	29.6% 0.38mg	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	13.4% 53.6μg	8.43% 33.7μg	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	45.4% 41mg	15.2% 13.7mg	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	2.5% 0.38mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	16.5% 0.15mg	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	6.7% 0.54mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	9.58% 0.22mg	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	7.65% 53.6mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Potato Puffs per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Frozen Potato Puffs:

• 7 ounces of Cassava have 1.6 times more Vitamin B9 and 3 times more Vitamin C than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 5.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin K than Raw Cassava.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Frozen Potato Puffs:

• 7 ounces of Cassava have 1.3 times more Copper, 1.3 times more Magnesium, 3.5 times more Manganese and 1.3 times more Zinc than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 1.7 times more Iron, 2.4 times more Phosphorus and 30.6 times more Sodium than Raw Cassava.
• Both Cassava and Frozen Potato Puffs contain similar levels of Potassium per seven ounces.
• Both Raw Cassava as well as Frozen Potato Puffs, Unprepared lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.5 times more Carbohydrate and 6.1 times more Sugars than Frozen Potato Puffs.
• While 7 oz of Frozen Potato Puffs, Unprepared contain 31.1 times more Fat, 19.2 times more Saturated Fat, 13.6 times more Omega 3, 90.7 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Raw Cassava.
• Both Cassava and Frozen Potato Puffs offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Frozen Potato Puffs

What are the health benefits of Cassava compared to Frozen Potato Puffs?

Cassava is a good source of fiber, vitamin C, and manganese, which can support digestive health, boost immunity, and promote healthy bones. On the other hand, frozen potato puffs are typically high in unhealthy fats and sodium, which may increase the risk of heart disease and high blood pressure. Overall, cassava is a more nutritious option compared to frozen potato puffs.

Can I lose weight easier by eating more Cassava or Frozen Potato Puffs?

Both cassava and frozen potato puffs are high in carbohydrates and calories, which may not be ideal for weight loss. To lose weight more easily, focus on incorporating more whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet. These foods are lower in calories and higher in fiber, which can help you feel full and satisfied while promoting weight loss.

Should I eat more Cassava or more Frozen Potato Puffs to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense plant-based foods. Both cassava and frozen potato puffs can be part of a balanced diet, but it is essential to prioritize foods that are rich in protein, healthy fats, and vitamins and minerals. Some excellent plant-based protein sources for muscle building include legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating a variety of these foods into your diet along with regular strength training can help support muscle growth and overall health.

What is the environmental impact of producing Cassava compared to Frozen Potato Puffs?

Cassava generally has a lower environmental impact compared to frozen potato puffs. Cassava is a resilient crop that requires less water and fertilizer to grow, making it a more sustainable option. Additionally, cassava can thrive in poor soil conditions, reducing the need for extensive land preparation. On the other hand, frozen potato puffs often require more resources for cultivation and processing, leading to a higher environmental footprint. Choosing cassava over frozen potato puffs can be a more eco-friendly choice.