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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	90% 1.45g	NA	1.6g per day for Men 19-50 years
Omega 6	63.5% 10.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.52% 8.5g	91% 119g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	3.6% 1.36g	31% 11.8g	38g per day for Men 19-50 years
Protein	65.4% 36.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.88mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	17% 68μg	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	0.5% 0.45mg	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	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	159% 1588mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	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	304% 24.3mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	NA	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	63% 440mg	NA	700mg per day for Men 19-50 years
Potassium	16% 549mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	NA	11mg per day for Men 19-50 years
Water	10.4% 384g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate has 23.3 times more Calcium, 10.7 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 3.7 times more Potassium and 42.6 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate has 2.6 times more Fat, 4.1 times more Saturated Fat and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.7 times more Energy, 14 times more Carbohydrate and 8.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber