Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tofu Yogurt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	NA	72.5% 1.16g	1.6g per day for Men 19-50 years
Omega 6	NA	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	123% 160g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	17% 12.4g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	39.6% 22g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.4% 0.2mg	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	15% 60μg	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	27.8% 25mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tofu Yogurt	Recommended Dietary Allowance
Calcium	15% 150mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	NA	83.3% 0.75mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	NA	95% 400mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	236% 130μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	NA	28% 3.1mg	11mg per day for Men 19-50 years
Water	18.4% 681g	21% 775g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Tofu Yogurt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Tofu Yogurt 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 Tofu Yogurt:

• 1 kg of Tofu yogurt contains 1.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Tofu Yogurt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 9.6 times more Potassium and 8.5 times more Sodium than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 7.9 times more Calcium and 2.1 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 1 kilogram of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.4 times more Energy, 1.6 times more Carbohydrate and 13 times more Fiber than Tofu Yogurt.
• While 1 kg of Tofu yogurt contains 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Tofu Yogurt provide inadequate amounts of Fiber