Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	20% 576kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	NA	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	91% 119g	9.94% 13g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	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	31% 11.8g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	18% 10g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	8.57% 7.7mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	6.8% 68mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	NA	40% 168mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	NA	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	8.35% 309g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted 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 Frozen Roasted 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 Frozen Roasted Potatoes with Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Both Frozen Roasted Potatoes with Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 pound of Frozen Roasted Potatoes with Salt has 3 times more Potassium and 24.8 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 13.4 times more Calcium and 3.2 times more Iron than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.6 times more Energy, 9.2 times more Carbohydrate and 2.9 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 2.3 times more Fat, 4.7 times more Saturated Fat and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.