Comparing Nutrients in 1 kilogram Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	27% 780kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	34% 11g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	212% 275g	130g per day for Men 19-50 years
Sugars	8.28% 6g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	23.7% 9g	60.5% 23g	38g per day for Men 19-50 years
Protein	161% 90g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	132% 1.72mg	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	47.5% 190μg	55% 220μg	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	2.22% 2mg	131% 118mg	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	0.67% 0.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	201% 2010mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	161% 1.45mg	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	201% 16mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	95% 2.2mg	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	173% 1210mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.4% 829g	17% 631g	3700g per day for Men 19-50 years

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

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B1, 21.1 times more Vitamin B3, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 59 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 and Vitamin K per 1 kg.
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

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

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 15.5 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 1.2 times more Phosphorus, 99 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Potassium and 32.6 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 1 kilogram:

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 9.3 times more Omega 3, 5.2 times more Omega 6 and 3.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Energy, 1.4 times more Saturated Fat, 9.6 times more Carbohydrate and 2.6 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fat per 1 kg.
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.