Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	43.8% 1270kcal	49.7% 1440kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	90% 87.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	39.4% 12.6g	32g per day for Men 19-50 years
Omega 3	NA	364% 5.82g	1.6g per day for Men 19-50 years
Omega 6	NA	255% 43.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	21.4% 28g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	60.5% 23g	38g per day for Men 19-50 years
Protein	39.6% 22g	308% 173g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	70.8% 0.92mg	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	NA	72.5% 290μg	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	19% 17mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	15% 150mg	683% 6830mg	1000mg per day for Men 19-50 years
Copper	NA	420% 3.78mg	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	62.5% 5mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	NA	138% 580mg	420mg per day for Men 19-50 years
Manganese	NA	513% 12mg	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	NA	271% 1900mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	316% 174μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	NA	143% 15.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• Both Frozen Roasted Potatoes with Salt and Raw Firm Tofu Prepared with Calcium Sulfate have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.9 times more Potassium and 21.3 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 45.5 times more Calcium and 5.3 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 9.4 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 4.8 times more Fat, 7.6 times more Saturated Fat and 7.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy and Fiber per one kilogram.