Comparing Nutrients in 7 ounces Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Cassava	3%	2%	95%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Cassava	Recommended Dietary Allowance
Energy	13.3% 385kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	7.86% 2.5g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	58% 75.5g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	4.65% 3.37g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.52mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	13.4% 0.17mg	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	16.4% 65.5μg	13.4% 53.6μg	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	31.3% 28mg	45.4% 41mg	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	2.1% 0.32mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Cassava	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	22% 0.2mg	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	20% 1.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	33% 0.76mg	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	31.8% 222mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	29.5% 1002mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.04% 112g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Cassava:

• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 5.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.4 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin C than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 7 ounces of Cassava have insufficient amounts of Vitamin K
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Cassava:

• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 3 times more Iron, 4.1 times more Phosphorus, 1.9 times more Potassium, 28.6 times more Sodium and 1.3 times more Zinc than Cassava.
• While 7 oz of Raw Cassava contain 2.1 times more Manganese than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Cassava contain similar levels of Copper and Magnesium per seven ounces.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.2 times more Energy, 24.1 times more Fat, 17.1 times more Saturated Fat, 1.6 times more Fiber and 2.1 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 5.5 times more Sugars than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Cassava offer comparable quantities of Carbohydrate per seven ounces.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.