Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, firm, 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, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	50.3% 1460kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	8.28% 6g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	23.7% 9g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, 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	88.3% 1.06mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	54.6% 0.71mg	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	77.5% 310μg	47.5% 190μg	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	85.6% 77mg	2.22% 2mg	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	6.67% 1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	13% 130mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	237% 2.13mg	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	77.5% 6.2mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	272% 6.25mg	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	116% 810mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	18% 671g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.8 times more Vitamin B1, 21.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 38.5 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.7 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.6 times more Potassium and 29.1 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 15.5 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 19.8 times more Selenium and 2.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.9 times more Energy, 1.6 times more Saturated Fat, 8.4 times more Carbohydrate and 2.2 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 10.4 times more Omega 3, 5.8 times more Omega 6 and 3.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Fat per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6