Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	22% 639kcal	64.3% 1865kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	54.4% 17.4g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	502% 8.03g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	25.3% 33g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	NA	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	372% 208g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	87.3% 1.14mg	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	22% 87.3μg	91% 365μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	52% 47mg	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	847% 8470mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	520% 4.68mg	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	37.2% 2.98mg	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	637% 14.6mg	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	55% 385mg	274% 1917mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	392% 216μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B3 and 16.9 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 4 times more Vitamin B1, 10.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 4.2 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 23.6 times more Potassium and 65.2 times more Sodium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 164.2 times more Calcium, 8.1 times more Copper, 13 times more Iron, 6.5 times more Magnesium, 16.8 times more Manganese, 5 times more Phosphorus, 543 times more Selenium and 12.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Carbohydrate and 1.9 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 2.9 times more Energy, 5.9 times more Fat, 4.1 times more Saturated Fat, 112.4 times more Omega 3, 53.4 times more Omega 6 and 20.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6