Comparing Nutrients in 1 kilogram Tofu, extra firm, prepared with nigari VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	28.6% 830kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	NA	1.6g per day for Men 19-50 years
Omega 6	140% 24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.08% 12g	201% 262g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	9.5% 6.9g	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	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	178% 100g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	NA	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	22.5% 90μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	282% 2820mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	NA	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	255% 20.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	NA	420mg per day for Men 19-50 years
Manganese	290% 6.66mg	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	159% 1110mg	NA	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	NA	11mg per day for Men 19-50 years
Water	22.2% 823g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, extra firm, prepared with nigari versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu, extra firm, prepared with nigari vs Frozen Roasted Potatoes with Salt:

• Both Tofu, extra firm, prepared with nigari and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Tofu, extra firm, prepared with nigari as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Tofu, extra firm, prepared with nigari vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Tofu, extra firm, prepared with nigari has 18.8 times more Calcium, 4.1 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.5 times more Potassium and 74.5 times more Sodium than Tofu, extra firm, prepared with nigari.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, extra firm, prepared with nigari has 2.9 times more Fat, 5.5 times more Saturated Fat and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Energy, 22.2 times more Carbohydrate and 2.6 times more Fiber than Tofu, extra firm, prepared with nigari.
• 1 kilogram of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate