Comparing Nutrients in 1 kilogram 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	50.3% 1460kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	16.7% 5.33g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	9.08% 12g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	9.66% 7g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	128% 71.7g	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	88.3% 1.06mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	40% 0.52mg	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	110% 440μg	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	16.7% 20μg	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	13% 130mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	174% 1.57mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	169% 3.9mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	18% 671g	23.6% 873g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.4 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• 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 and Vitamin E in 1 kg.

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

• Frozen Crinkle or Regular 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 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 or Regular Cut French Fried Potatoes with Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 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.
• 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 Cholesterol, Glucose and Sucrose in 1 kg.