Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 492g

Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	8.2% 2.62g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	53% 9.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	4.75% 3.44g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	2.6% 0.98g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	19.7% 0.26mg	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	16% 63.7μg	54% 216μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.6% 16mg	1.1% 0.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.37% 0.21mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	8.2% 9.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	85.8% 0.77mg	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	16% 1.27mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	83% 1.9mg	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	23.8% 166mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	17.4% 590mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	79.6% 43.8μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	2.62% 39.3mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	28.6% 3.15mg	11mg per day for Men 19-50 years
Water	3.73% 138g	11.6% 429g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 16.1 times more Vitamin C than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.4 times more Vitamin B2, 3.4 times more Vitamin B9 and 2.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Potassium and 18.2 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 20.4 times more Calcium, 4.9 times more Copper, 4.3 times more Iron, 3.1 times more Magnesium, 5.9 times more Manganese, 2.7 times more Phosphorus, 42.6 times more Selenium, 4.5 times more Zinc and 3.1 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 8.5 times more Carbohydrate and 4.2 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.8 times more Fat, 36.8 times more Omega 3, 17.3 times more Omega 6 and 7.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber