Comparing Nutrients in 1 pound Tofu, extra firm, prepared with nigari VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 376kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	91% 119g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	4.3% 3.13g	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	12% 4.54g	31% 11.8g	38g per day for Men 19-50 years
Protein	81% 45.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	10.2% 41μg	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	0% 0mg	8.57% 7.7mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	128% 1279mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	116% 9.25mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	NA	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	72% 503mg	NA	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	NA	11mg per day for Men 19-50 years
Water	10% 373g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu, extra firm, prepared with nigari versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu, extra firm, prepared with nigari vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 1 pound for Tofu, extra firm, prepared with nigari vs Frozen Roasted Potatoes with Salt:

• 1 pound of Tofu, extra firm, prepared with nigari has 18.8 times more Calcium, 4.1 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.5 times more Potassium and 74.5 times more Sodium than Tofu, extra firm, prepared with nigari.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu, extra firm, prepared with nigari has 2.9 times more Fat, 5.5 times more Saturated Fat and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.5 times more Energy, 22.2 times more Carbohydrate and 2.6 times more Fiber than Tofu, extra firm, prepared with nigari.
• 1 pound of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate