Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	20% 576kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	NA	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	NA	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18% 10g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32% 0.42mg	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	33% 132μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	6.8% 68mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	NA	191% 1.7mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	NA	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	NA	233% 5.36mg	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	123% 862mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	NA	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate 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 Raw Firm Tofu Prepared with Calcium Sulfate:

• Both Frozen Roasted Potatoes with Salt and Raw Firm Tofu Prepared with Calcium Sulfate have similar amounts of vitamins per 1 lb
• Both Frozen Roasted Potatoes with Salt as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.9 times more Potassium and 21.3 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 45.5 times more Calcium and 5.3 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 9.4 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 4.8 times more Fat, 7.6 times more Saturated Fat and 7.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy and Fiber per one pound.