Comparing Nutrients in 100 grams Frozen French Fried Potatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Cassava	3%	2%	95%

Macro Nutrients

	Frozen French Fried Potatoes	Cassava	Recommended Dietary Allowance
Energy	5.07% 147kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.66g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	29.3% 38g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	2.34% 1.7g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	4% 2.24g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	6.77% 0.088mg	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	8.75% 35μg	6.75% 27μg	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	19.2% 17.3mg	23% 20.6mg	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	0.67% 0.1mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Cassava	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	11% 0.1mg	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	7.75% 0.62mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	16.7% 0.38mg	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	12% 83mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Potatoes VS Cassava per 100 g

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

Lets compare vitamin content per 100 grams of Frozen French Fried Potatoes vs Cassava:

• 100 grams of Frozen French Fried Potatoes have 2.4 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cassava.
• Both Frozen French Fried Potatoes and Cassava provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 100 grams.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Cassava have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Frozen French Fried Potatoes vs Cassava:

• 100 grams of Frozen French Fried Potatoes have 2.3 times more Iron, 3.1 times more Phosphorus and 1.5 times more Potassium than Cassava.
• While 100 g of Raw Cassava contain 2.4 times more Manganese than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Cassava contain similar levels of Copper, Magnesium and Zinc per 100 grams.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Cassava lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen French Fried Potatoes have 16.6 times more Fat, 12.7 times more Saturated Fat and 1.6 times more Protein than Cassava.
• While 100 g of Raw Cassava contain 1.5 times more Carbohydrate and 8.5 times more Sugars than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Cassava offer comparable quantities of Energy and Fiber per 100 grams.
• Both Unprepared Frozen French Fried Potatoes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.