Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	20% 579kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	3.83% 2.78g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	16% 0.21mg	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	43.7% 175μg	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	0.88% 0.79mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	69.2% 0.62mg	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	30.8% 2.46mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	67% 1.54mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B1, 4 times more Vitamin B3, 8.8 times more Vitamin B5, 3.8 times more Vitamin B6 and 38.5 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 14 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.4 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.2 times more Potassium and 43.6 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 14 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 8.5 times more Calcium, 2 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 17.8 times more Selenium, 1.9 times more Zinc and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Energy, 1.4 times more Fat, 2.3 times more Saturated Fat, 20.3 times more Carbohydrate and 10 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 14 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 15.4 times more Omega 3, 7.2 times more Omega 6 and 3.1 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
• 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber