Comparing Nutrients in 1 kilogram Tofu Yogurt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Tofu Yogurt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	32.4% 940kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	34% 11g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	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	123% 160g	212% 275g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.26% 2g	60.5% 23g	38g per day for Men 19-50 years
Protein	62.5% 35g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	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	15.4% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	15% 60μg	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	27.8% 25mg	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	20.7% 3.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	118% 1180mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	133% 10.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	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	54.3% 380mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	21% 775g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu Yogurt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Tofu yogurt has 3.1 times more Vitamin E and 1.5 times more Vitamin K 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, 1.6 times more Vitamin B2, 8.9 times more Vitamin B3, 8.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 4.7 times more Vitamin C than Tofu yogurt.
• Both Tofu yogurt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu Yogurt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Tofu yogurt has 9.1 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 130 times more Selenium and 1.2 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 1.9 times more Copper, 2.6 times more Phosphorus, 10 times more Potassium, 11.2 times more Sodium and 1.3 times more Zinc than Tofu yogurt.

Comparison of macro-nutrients per 1 kilogram:

• Tofu yogurt has 6.4 times more Omega 3, 3.2 times more Omega 6, 4.3 times more Sugars and 1.4 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 1.7 times more Energy, 2.9 times more Fat, 4.2 times more Saturated Fat, 1.7 times more Carbohydrate and 11.5 times more Fiber than Tofu yogurt.
• Both Tofu yogurt 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.