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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	26.2% 760kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	199% 3.2g	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	14.4% 18.7g	201% 262g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	7.9% 3g	68.4% 26g	38g per day for Men 19-50 years
Protein	144% 80.8g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	37.5% 150μg	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	1.1% 1mg	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	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	350% 3500mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	670% 53.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	NA	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	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	139% 970mg	NA	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	NA	11mg per day for Men 19-50 years
Water	23% 846g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate 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 Raw Regular Tofu Prepared with Calcium Sulfate vs Frozen Roasted Potatoes with Salt:

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

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

• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate has 23.3 times more Calcium, 10.7 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 3.7 times more Potassium and 42.6 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate has 2.6 times more Fat, 4.1 times more Saturated Fat and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.7 times more Energy, 14 times more Carbohydrate and 8.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber