Comparing Nutrients in 7 ounces Cassava VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

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

Macro Nutrients

	Cassava	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	11% 318kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	7.18% 1.22g	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	9.4% 3.57g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	37% 0.48mg	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	21% 19mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.27% 51μg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	26.2% 0.6mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 7 ounces of Cassava have 1.5 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.2 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.4 times more Vitamin B1, 2.8 times more Vitamin B3, 6.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Cassava.
• Both Raw Cassava as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 7 ounces of Cassava have 1.3 times more Manganese than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2 times more Copper, 5.5 times more Iron, 2.4 times more Phosphorus, 1.8 times more Potassium and 3.2 times more Sodium than Raw Cassava.
• Both Cassava and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Magnesium and Zinc per seven ounces.
• Both Raw Cassava as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.4 times more Energy, 29.3 times more Fat, 52.6 times more Saturated Fat, 19.2 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Raw Cassava.
• Both Cassava and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 6