Comparing Nutrients in 100 calories Mori-nu silken tofu, lite extra firm VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Mori-nu silken tofu, lite extra firm: 263g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.2 times more energy per unit of mass than Mori-nu silken tofu, lite extra firm, which is above average in comparison to other foods. Mori-nu silken tofu, lite extra firm having low energy density.

Discover which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.31g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	NA	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.02% 2.63g	13% 17g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	0.25% 0.18g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	0% 0g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	33% 18.4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.58% 0.079mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.2% 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	NA	3.4% 13.7μg	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	0% 0mg	8.14% 7.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	10% 0.09mg	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	26% 2.08mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	NA	5.9% 0.14mg	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	31.2% 218mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	NA	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	6.47% 239g	1.06% 39g	3700g per day for Men 19-50 years

Mori-nu Silken Tofu, Lite Extra Firm VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mori-nu silken tofu, lite extra firm or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Mori-nu silken tofu, lite extra firm vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Mori-nu silken tofu, lite extra firm have 2.7 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Mori-nu silken tofu, lite extra firm as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 100 calories.

Comparing minerals per 100 calories for Mori-nu silken tofu, lite extra firm vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Mori-nu silken tofu, lite extra firm have 14 times more Calcium, 3.8 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 3.6 times more Phosphorus, 2.8 times more Zinc and 6.1 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Sodium per 100 calories.
• 100 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mori-nu silken tofu, lite extra firm have 11.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Fat, 2.2 times more Saturated Fat, 6.5 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Fiber