Comparing Nutrients in 300 calories CassavaVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Cassava

188g

Frozen Crinkle Cut French Fried Potatoes with Salt

206g

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

Which food has more nutrients per 300 calories - Cassava or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Cassava

95%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

300 kcal ▼

Macro Nutrients

Cassavavs Frozen Crinkle Cut French Fried Potatoes with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.53g

Fat

10.6%10.3g

0.53 gvs10.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

8.02%2.57g

0.14 gvs2.57 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

2.05%0.033g

0.032 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.35%0.06g

Omega 6

3.07%0.52g

0.06 gvs0.52 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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55%71.4g

Carbohydrate

38%49.2g

71.4 gvs49.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.4%3.2g

Sugars

0.6%0.43g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.2 gvs0.43 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.14g

NA gvs0.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.9%3.38g

Fiber

11%4.1g

3.38 gvs4.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.55%2.55g

Protein

8.6%4.8g

2.55 gvs4.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cassavavs Frozen Crinkle Cut French Fried Potatoes with Salt

0.21%1.88μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.88 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.6%0.16mg

Vitamin B1

18%0.22mg

Thiamine

0.16 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.92%0.09mg

Vitamin B2

5.85%0.076mg

Riboflavin

0.09 mgvs0.076 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.6mg

Vitamin B3

27.5%4.4mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs4.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4%0.2mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

0.2 mgvs0.92 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.7%0.17mg

Vitamin B6

31%0.4mg

Pyridoxine

0.17 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.7%50.6μg

Vitamin B9

16%63.7μg

Folates and Folic Acid

50.6 μgvs63.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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43%38.6mg

Vitamin C

17.6%16mg

Ascorbic acid

38.6 mgvs16 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.38%0.36mg

Vitamin E

1.37%0.21mg

Tocopherols and Tocotrienols

0.36 mgvs0.21 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.97%3.56μg

Vitamin K

3.6%4.3μg

Phytomenadione or phylloquinone

3.56 μgvs4.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cassavavs Frozen Crinkle Cut French Fried Potatoes with Salt

3%30mg

Calcium

2.67%26.7mg

30 mgvs26.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

17.6%0.16mg

0.19 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.33%0.51mg

Iron

16%1.27mg

0.51 mgvs1.27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.38%39.4mg

Magnesium

10.3%43mg

39.4 mgvs43 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31.3%0.72mg

Manganese

14%0.32mg

0.72 mgvs0.32 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.23%50.6mg

Phosphorus

23.8%166mg

50.6 mgvs166 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%508mg

Potassium

23%781mg

508 mgvs781 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.4%1.3μg

Selenium

1.87%1.03μg

1.3 μgvs1.03 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.75%26.3mg

Sodium

48%717mg

26.3 mgvs717 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.8%0.64mg

Zinc

6.35%0.7mg

0.64 mgvs0.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.02%112g

Water

3.73%138g

112 gvs138 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cassava vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Cassava has 2.4 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B3, 4.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Cassava.
Both Raw Cassava and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 and Vitamin K per 300 kcal.
Both Raw Cassava as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cassava vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Cassava has 2.2 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Iron, 3.3 times more Phosphorus, 1.5 times more Potassium and 27.3 times more Sodium than Raw Cassava.
Both Raw Cassava and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium, Copper, Magnesium, Zinc and Water per 300 kcal.
Both Raw Cassava as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Cassava has 1.4 times more Carbohydrate and 7.4 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 19.5 times more Fat, 18.5 times more Saturated Fat, 8.7 times more Omega 6 and 1.9 times more Protein than Raw Cassava.
Both Raw Cassava and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Cassava as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CassavaVS CauliflowerFrozen Crinkle Cut French Fried Potatoes with SaltVS CauliflowerCassavaVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories CassavaVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Cassava or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: