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

Weight per 100 calories

• Cassava: 62.5g
• Oven-heated Frozen French Fries: 59.5g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cassava or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	13% 17g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	0.23% 0.17g	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	% 0.065g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	2.96% 1.13g	4.07% 1.55g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0.069% 0.63μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.53% 0.054mg	6.35% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.34% 0.067mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	8.42% 0.11mg	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	4.2% 17μg	4.17% 16.7μg	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	14.3% 13mg	8.8% 7.9mg	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	0.79% 0.12mg	0.44% 0.065mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	1% 10mg	0.71% 7.14mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	8.93% 0.08mg	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	2.1% 0.17mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	3.7% 15.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	5.43% 0.13mg	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	2.4% 17mg	8.25% 57.7mg	700mg per day for Men 19-50 years
Potassium	5% 169mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	0.8% 0.44μg	0.22% 0.12μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.75mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.99% 36.6g	3700g per day for Men 19-50 years

Cassava VS Oven-heated Frozen French Fries Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cassava or Oven-heated Frozen French Fries?

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

• 100 calories of Cassava have 1.6 times more Vitamin B2 and 1.6 times more Vitamin C than Oven-heated Frozen French Fries.
• While 100 kcal of Oven-heated Frozen French Fried Potatoes contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B3, 4.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Cassava have insufficient amounts of Vitamin B5
• 100 calories of Oven-heated Frozen French Fries have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Cassava have 1.9 times more Manganese than Oven-heated Frozen French Fries.
• While 100 kcal of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Copper, 2.6 times more Iron, 3.4 times more Phosphorus and 1.6 times more Potassium than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries contain similar levels of Magnesium per 100 calories.
• 100 calories of Cassava lack sufficient amounts of Zinc
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cassava have 1.4 times more Carbohydrate than Oven-heated Frozen French Fries.
• While 100 kcal of Oven-heated Frozen French Fried Potatoes contain 17.8 times more Fat, 1.4 times more Fiber and 1.9 times more Protein than Raw Cassava.
• Both Cassava and Oven-heated Frozen French Fries offer comparable quantities of Energy per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.