Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Energy	23% 662kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	94% 92g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	268% 45.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	31% 40g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	17% 12.3g	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	0% 0g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	152% 85.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	34.5% 0.45mg	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	35% 141μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	0% 0mg	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	3.02% 0.45mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Calcium	5.9% 59mg	169% 1687mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	201% 1.8mg	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	35% 2.8mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	295% 6.8mg	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	52.5% 367mg	186% 1302mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	8.23% 304g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Fried Tofu per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Fried Tofu:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 21.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Fried Tofu.
• While 1 lb of Fried Tofu contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Fried Tofu provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 1 pound of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Fried Tofu:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.6 times more Potassium and 21.8 times more Sodium than Fried Tofu.
• While 1 lb of Fried Tofu contains 28.6 times more Calcium, 5.2 times more Copper, 7.9 times more Iron, 2.9 times more Magnesium, 9.5 times more Manganese, 3.5 times more Phosphorus, 57 times more Selenium and 5.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.7 times more Carbohydrate than Fried Tofu.
• While 1 lb of Fried Tofu contains 1.8 times more Energy, 4 times more Fat, 2.3 times more Saturated Fat, 84.1 times more Omega 3, 39.5 times more Omega 6, 13 times more Sugars, 2 times more Fiber and 8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6