Comparing Nutrients in 7 ounces Cassava VS Frozen Wedge Cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%

Macro Nutrients

	Cassava	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	11% 318kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	11.4% 3.66g	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	NA	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	34% 44g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.93% 0.67g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cassava	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	NA	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	NA	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	45.4% 41mg	11.2% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	NA	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	NA	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	16% 538mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	3.2% 118g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Frozen Wedge Cut French Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Frozen Wedge 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 Frozen Wedge Cut French Fried Potatoes:

• 7 ounces of Cassava have 4 times more Vitamin C than Frozen Wedge Cut French Fried Potatoes.

Comparing minerals per 7 ounces for Cassava vs Frozen Wedge Cut French Fried Potatoes:

• 7 oz of Frozen Wedge Cut French Fried Potatoes, Unprepared contain 2.7 times more Iron, 1.4 times more Potassium and 27.1 times more Sodium than Raw Cassava.
• Both Raw Cassava as well as Frozen Wedge Cut French Fried Potatoes, Unprepared lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 1.7 times more Carbohydrate and 5 times more Sugars than Frozen Wedge Cut French Fried Potatoes.
• While 7 oz of Frozen Wedge Cut French Fried Potatoes, Unprepared contain 26.7 times more Fat, 24.9 times more Saturated Fat, 1.3 times more Fiber and 1.9 times more Protein than Raw Cassava.
• Both Cassava and Frozen Wedge Cut French Fried Potatoes offer comparable quantities of Energy per seven ounces.

Frequently Asked Questions about Cassava VS Frozen Wedge Cut French Fried Potatoes

What are the health benefits of Cassava compared to Frozen Wedge Cut French Fried Potatoes?

Cassava is a good source of fiber, vitamin C, and manganese, while frozen wedge cut French fried potatoes are high in unhealthy fats and sodium. Cassava is a healthier option as it provides more nutrients and is lower in unhealthy components compared to frozen French fries.

Can I lose weight easier by eating more Cassava or Frozen Wedge Cut French Fried Potatoes?

Both cassava and frozen wedge cut French fried potatoes are high in carbohydrates and calories, which can make it challenging to lose weight if consumed in large quantities. However, cassava is a healthier option compared to frozen French fries as it is lower in fat and has more fiber. To lose weight more easily, focus on incorporating a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet, and limit your intake of processed foods like frozen French fries. Remember that weight loss is best achieved through a balanced diet and regular physical activity.

Should I eat more Cassava or more Frozen Wedge Cut French Fried Potatoes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Both cassava and frozen wedge cut French fried potatoes are not high in protein and may not be the best choices for muscle building. Focus on incorporating more protein-rich plant foods into your diet to support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Frozen Wedge Cut French Fried Potatoes?

Cassava has a lower environmental impact compared to frozen wedge cut French fried potatoes. Cassava is a resilient crop that requires less water and fertilizer to grow, making it a more sustainable option. Additionally, cassava production generates fewer greenhouse gas emissions compared to the processing and transportation involved in producing frozen French fries.