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

Macros Ratio

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

Macro Nutrients

	Tofu Yogurt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	32.4% 940kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	NA	1.6g per day for Men 19-50 years
Omega 6	53% 9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	201% 262g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.26% 2g	68.4% 26g	38g per day for Men 19-50 years
Protein	62.5% 35g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Tofu Yogurt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	118% 1180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	133% 10.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	NA	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	54.3% 380mg	NA	700mg per day for Men 19-50 years
Potassium	14% 470mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	NA	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	NA	11mg per day for Men 19-50 years
Water	21% 775g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Tofu Yogurt has 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 Tofu Yogurt vs Frozen Roasted Potatoes with Salt:

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

Comparison of macro-nutrients per 1 kilogram:

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