Comparing Nutrients in 100 calories Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 135g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more energy per unit of mass than Vitasoy USA Organic Nasoya, Tofu Plus Firm, which is above average in comparison to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Firm having average energy density.

Which food has more nutrients per 100 calories - Vitasoy USA Organic Nasoya, Tofu Plus Firm or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus 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	4.74% 4.6g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	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	1.78% 2.3g	13% 17g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	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	2.84% 1.1g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	22% 12.4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	52% 0.68mg	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	80.5% 1.93μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	8.14% 7.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22.7% 136IU	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

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	NA	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	22% 1.76mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	NA	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	23.4% 164mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	NA	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	0.36% 5.4mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	NA	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	3.1% 114g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 28.1 times more Vitamin B2, 6.3 times more Vitamin B6 and more Vitamin D than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 100 calories for Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 39.7 times more Calcium, 3.8 times more Iron, 2.7 times more Phosphorus and 2.9 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 44.9 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Firm.

Comparison of macro-nutrients per 100 calories:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.4 times more Fat and 8 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Saturated Fat, 7.4 times more Carbohydrate and 1.3 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.