Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Fried Tofu

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Fried Tofu: 111g

Fried Tofu has 1.7 times more energy per unit of mass than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Fried Tofu?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	65.6% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	4.17% 3.02g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	11.4% 4.33g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	8.46% 0.11mg	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	7.5% 30μg	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	24.4% 22mg	0% 0mg	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	1.24% 0.19mg	0.3% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	7.22% 8.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Fried Tofu	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	49% 0.44mg	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	17.5% 1.4mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	72.2% 1.66mg	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	26% 181mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	57.6% 31.7μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	1.2% 17.8mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.5% 56g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Fried Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Fried Tofu?

Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Fried Tofu:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Vitamin B1, 35.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Fried Tofu.
• While 300 kcal of Fried Tofu contain 2 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 300 calories of Fried Tofu have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Fried Tofu:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.4 times more Potassium and 41 times more Sodium than Fried Tofu.
• While 300 kcal of Fried Tofu contain 17.1 times more Calcium, 1.6 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 4.1 times more Manganese, 1.8 times more Phosphorus, 169.9 times more Selenium and 3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 300 calories of Fried Tofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.2 times more Carbohydrate than Fried Tofu.
• While 300 kcal of Fried Tofu contain 2.3 times more Fat, 1.6 times more Saturated Fat, 44.6 times more Omega 3, 21.2 times more Omega 6 and 4.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Fried Tofu offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6