Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	20% 579kcal	44% 1278kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	36.2% 11.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	507% 8.1g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	339% 57.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	9.34% 12g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	4.65% 3.37g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	6.1% 0.079mg	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	30.8% 123μg	7.94% 31.8μg	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	34% 30.6mg	0% 0mg	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	2.65% 0.4mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	30.8% 2.46mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	69% 1.6mg	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	46% 321mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	205% 3068mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	6.04% 224g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu Mayonnaise per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Tofu Mayonnaise to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu Mayonnaise:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Vitamin B1, 23.8 times more Vitamin B3, 3.6 times more Vitamin B5, 9.8 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Tofu Mayonnaise.
• While 14 oz of Mayonnaise made with Tofu contain 24 times more Vitamin E and 25.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu Mayonnaise provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Tofu Mayonnaise have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu Mayonnaise:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Iron, 1.7 times more Phosphorus and 5.8 times more Potassium than Tofu Mayonnaise.
• While 14 oz of Mayonnaise made with Tofu contain 4.1 times more Calcium, 2.5 times more Magnesium, 2.5 times more Manganese, 3.2 times more Selenium and 2.2 times more Sodium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu Mayonnaise contain similar levels of Copper and Zinc per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 14 ounces of Tofu Mayonnaise lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 7.8 times more Carbohydrate and 1.8 times more Fiber than Tofu Mayonnaise.
• While 14 oz of Mayonnaise made with Tofu contain 2.2 times more Energy, 6.4 times more Fat, 2.3 times more Saturated Fat, 127.6 times more Omega 3, 57.2 times more Omega 6 and 2.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6