Comparing Nutrients in 1 kilogram Tofu Mayonnaise VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Tofu Mayonnaise	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	111% 3220kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	328% 318g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	91% 29.2g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	1276% 20.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	855% 145g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	184% 240g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	29% 11g	52.6% 20g	38g per day for Men 19-50 years
Protein	106% 59.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Tofu Mayonnaise	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	151% 1.96mg	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	20% 80μg	77.5% 310μg	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	0% 0mg	85.6% 77mg	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	160% 24mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	445% 534μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Mayonnaise	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	53% 530mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	33.8% 2.7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	68.3% 1.57mg	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	70% 490mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	515% 7730mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	15.2% 563g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Mayonnaise vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Mayonnaise made with Tofu has 24 times more Vitamin E and 25.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 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 Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Mayonnaise made with Tofu as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Mayonnaise vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Mayonnaise made with Tofu has 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.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Iron, 1.7 times more Phosphorus and 5.8 times more Potassium than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Mayonnaise made with Tofu has 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, 4 times more Sugars and 2.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.8 times more Carbohydrate and 1.8 times more Fiber than Mayonnaise made with Tofu.
• Both Mayonnaise made with Tofu as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.