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

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	25% 730kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	9.94% 13g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	3.75% 2.72g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	24.8% 0.32mg	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	25% 100μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.5mg	1% 0.91mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	5.9% 59mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	107% 0.97mg	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	42.5% 3.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	123% 2.83mg	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	63% 440mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	7.73% 286g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 1 lb

Compare the macro and micronutrient content in 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 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).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 1 pound of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.2 times more Potassium and 32.6 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 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, 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.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Phosphorus per one pound.
• 1 pound of Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.1 times more Energy, 1.2 times more Fat, 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).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 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.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6