Comparing Nutrients in 1 pound Tofu Yogurt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tofu Yogurt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14.7% 426kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	91% 119g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	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	2.4% 0.91g	31% 11.8g	38g per day for Men 19-50 years
Protein	28.3% 16g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	6.8% 27.2μg	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	12.6% 11.3mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	60% 4.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	24.6% 172mg	NA	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	NA	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	NA	11mg per day for Men 19-50 years
Water	9.5% 352g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tofu Yogurt vs Frozen Roasted Potatoes with Salt:

• Tofu yogurt has 1.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 1 pound for Tofu Yogurt vs Frozen Roasted Potatoes with Salt:

• Tofu yogurt has 7.9 times more Calcium and 2.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 9.6 times more Potassium and 8.5 times more Sodium than Tofu yogurt.
• Both Tofu yogurt and Frozen Roasted Potatoes with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tofu yogurt has 1.8 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Energy, 1.6 times more Carbohydrate and 13 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Frozen Roasted Potatoes with Salt have similar amounts of Fat per 1 lb.
• Both Tofu yogurt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.