Comparing Nutrients in 100 grams Cassava VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Cassava	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.4% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	22% 28.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.39% 0.28g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	14% 0.18mg	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	6.75% 27μg	7% 28μg	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	23% 20.6mg	14.8% 13.3mg	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	1.27% 0.19mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	15% 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	3.38% 0.27mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	9.13% 0.21mg	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	3.86% 27mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.13% 32mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Oven-heated Frozen French Fries per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Oven-heated Frozen French Fries:

• 100 grams of Cassava have 1.5 times more Vitamin B2 and 1.5 times more Vitamin C than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B3, 4.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin K
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cassava vs Oven-heated Frozen French Fries:

• 100 grams of Cassava have 1.8 times more Manganese than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 1.4 times more Copper, 2.7 times more Iron, 3.6 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Sodium than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries contain similar levels of Magnesium and Zinc per 100 grams.
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.3 times more Carbohydrate and 6.1 times more Sugars than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 18.6 times more Fat, 13.9 times more Saturated Fat, 1.4 times more Fiber and 2 times more Protein than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries offer comparable quantities of Energy per 100 grams.
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.